Weight Loss Mistakes Hindering Your Success
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When on a weight-loss mission to fight the battle of bulge people take actions ranging from a sensible diet to making ill-guided efforts. In order to get faster results, people get so anxious that they try all unproven and potentially dangerous things that can backfire and cause serious health problems. Here are some dangerous strategies/actions you should avoid when trying to lose weight:1. Skipping mealsIt is one of the most common weight loss mistake that is really harmful and carries a misconception in the mind of numerous people. Most people believe that if they deprive their body of food, they will definitely lose weight faster. Apart from being a blunder in the weight loss journey, it could be really harmful for your body too. When you deliberately refuse to eat the body signals the organs to slow down the metabolism process. Clear this misconception to fasten the weight loss process and controlling the harm it does to your body!2. Avoiding exercisesAvoiding exercise is a huge weight loss mistake you might be making. Exercise is one of the most successful ways that actually helps to lose weight. To put it very clear the main two pathways for weight loss are – incorporating a good diet plan and engaging in physical exercises. If you really want to achieve the set goals, make time out for exercises either visit a gym or choose a workout you could do at home!3. Diet foods and supplementsLosing weight is a daunting task and if you are depending on some miracle “quick-fix” fat burners, then you have probably been dreaming. Along with this, unlike the other medication drugs, weight loss supplement manufacturers don’t have to prove that their products are safe. All the products that claim to be natural and safe aren’t necessarily good for you. It is best to stick to natural ways to lose weight which broadly include – healthy food and exercising. Still if you’re thinking about taking any weight loss product, ask your doctor first.4. Diet food; without portion control!Even if you are having healthy and weight loss friendly food it doesn’t mean that you intake as much as you want! Replace the big bowls, plates and containers with small sizeable plates for all your meals. Reducing your portions with small sizeable plates has proven to be the best method to check over-eating. If you have been making this weight loss mistake, check it accordingly.5. Not chewing the food properly!Some of the major side-effects of not chewing your food apart from weight gain includes – poor absorption of vitamins and nutrients, constipation, abdominal spasms and bloating. Chewing food could possibly prevent a number of these daily discomforts and also aid in the proper transport of nutrients in your body.Over to you!Do you make any of these weight loss mistakes? If yes, then it’s time to make small corrections and actually boost up the weight loss process!...

Weight Loss Mistakes Hindering Your Success!
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<p align="JUSTIFY" style="margin-bottom: 0cm;"><span style="font-size: 20px;"><br><font face="Cambria, serif">When on a weight-loss mission to fight the battle of bulge people take actions ranging from a sensible diet to making ill-guided efforts. To get faster results, people get so anxious that they try all unproven and potentially dangerous things that can backfire and cause serious health problems.</font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">It is not always true that the weight loss results are not showing up because of the absence of willpower and dedication, sometimes it is all because of the wrong information. Let&rsquo;s check out some of the common mistakes that may be the reason you are not able to reach your weight loss goals:</font></span><br><br><span style="font-size: 28px;"><font face="Cambria, serif"><strong>1. Skipping meals</strong></font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">It is one of the most common weight loss mistakes that are harmful and carries a misconception in the mind of numerous people. Most people believe that if they deprive their body of food, they will lose weight faster. Apart from being a blunder in the weight loss journey, it could be harmful to your body too. When you deliberately refuse to eat the body signals the organs to slow down the metabolism process. Clear this misconception to fasten the weight loss process and controlling the harm it does to your body!</font></span><br><br><span style="font-size: 28px;"><font face="Cambria, serif"><strong>2. Avoiding exercises</strong></font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">Avoiding exercise is a huge weight loss mistake you might be making. Exercise is one of the most successful ways that help to lose weight. To put it very clear the main two pathways for weight loss are &ndash; incorporating a good diet plan and engaging in physical exercises. If you want to achieve the set goals, make time out for exercises either visit a gym or choose a workout you could do at home!</font></span></p><p align="JUSTIFY" style="margin-bottom: 0cm;"><br><span style="font-size: 28px;"><font face="Cambria, serif"><strong>3. Diet foods and supplements</strong></font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">Losing weight is a daunting task and if you are depending on some miracle &ldquo;quick-fix&rdquo; fat burners, then you have probably been dreaming. Along with this, unlike the other medication drugs, weight loss supplement manufacturers don&rsquo;t have to prove that their products are safe. All the products that claim to be natural and safe aren&rsquo;t necessarily good for you. It is best to stick to natural ways to lose weight which broadly include &ndash; healthy food and exercising. Still, if you&rsquo;re thinking about taking any weight loss product, ask your doctor first.</font></span><br><strong><span style="font-size: 28px;"><br></span></strong><span style="font-size: 28px;"><font face="Cambria, serif"><strong>4. Diet food; without portion control!</strong></font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">Even if you are having healthy and weight loss friendly food it doesn&rsquo;t mean that you intake as much as you want! Replace the big bowls, plates, and containers with small sizeable plates for all your meals. Reducing your portions with small sizeable plates has proven to be the best method to check over-eating. If you have been making this weight loss mistake, check it accordingly.</font></span><br><br><span style="font-size: 28px;"><font face="Cambria, serif"><strong>5. Not chewing the food properly!</strong></font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">Some of the major side-effects of not chewing your food apart from weight gain include &ndash; poor absorption of vitamins and nutrients, constipation, abdominal spasms, and bloating. Chewing food could prevent a number of these daily discomforts and also aid in the proper transport of nutrients in your body.</font></span><br><br><span style="font-size: 28px;"><font face="Cambria, serif"><strong>6. Lack of sleep</strong></font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">Through nutrition and exercise play a pivotal role in the weight loss journey but if you don&rsquo;t give your body the sleep it needs, your efforts aren&rsquo;t going to be maximized. The hormone imbalance in the body caused due to lack of sleep works to counteract every weight-loss maneuvers. In a study highlighted that when dieters slept for only 5.5 hours per night, they lost 55% less weight from fat than they did when sleeping for 8.5 hours &mdash; despite following the same dietary and workout habits.</font></span><br><br><span style="font-size: 28px;"><font face="Cambria, serif"><strong>7. Too much stress on cardio workout</strong></font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">Focusing on cardio workouts leads to many benefits, but fat loss isn&rsquo;t a big one. While cardio burns calories during workouts, it doesn&rsquo;t help you burn calories after the session is completed. Strength training on the other hand results in excess post-exercise oxygen consumption which increases your metabolic rate &mdash; the number of calories you burn before factoring inactivity. Also do not forget that too much exercise is traumatic for your body and will break down your metabolism rather than build it up. Try alternating high-intensity exercise sessions with low-intensity or recovery days, take at least a day or two completely off per week, and listen to your body.</font></span><br><br><span style="font-size: 28px;"><font face="Cambria, serif"><strong>8. Obsession with weight scales</strong></font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">Weight is not the only measure to assess your health. If you are too much obsessed with weighing scale you are likely to get demotivated as there is no major change in numbers daily. It is recommended to limit weighing yourself to once a week and consider other factors like how your clothes fit, your body-fat percentage, how you feel, and your overall lifestyle to assess your weight loss efforts.</font></span><br><br><span style="font-size: 28px;"><font face="Cambria, serif"><strong>9. &ldquo;Low Calories&rdquo; &amp; &ldquo;Weight-Loss friendly&rdquo; is not the same</strong></font></span><strong><span style="font-size: 28px;"><br></span></strong><br><span style="font-size: 20px;"><font face="Cambria, serif">If you reduce calorie intake you lose weight but that does not mean that lowering more calories will lead to more weight loss. If there is too much calorie deficit in the body it is likely to enter the starvation mode which results in fostering an unhealthy relationship with food. Also if you drastically reduce entire food groups from your diets it can energy levels, metabolism, digestion, and overall health.</font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">It is important to consider that there&rsquo;s a huge difference between low-calorie and nutrient-rich foods. The quality of your calories determines your satiety, blood sugar levels, hormonal patterns, and overall health. It is important to consider that a serving of diet soda might not make any change in your total calorie intake but on the other, it does not offer any nutrition too. Lay stress on the balance of nutrient-rich food rather than just focusing on low calories food if you want to achieve your weight loss goals.</font></span><br><br><span style="font-size: 28px;"><font face="Cambria, serif"><strong>10. Slow &amp; steady wins the race</strong></font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">Going all in at once hampers you weight-loss plans than actually taking you to towards them. If you intend to do everything at once &ndash; cut 500 calories from your daily intake, eat five servings of fruits and veggies per day, work out, etc. &mdash; there are high chances of slipping up. It is rather advised to slowly integrate healthy habits into your routine in manageable chunks so that you&rsquo;ll have a chance to master each change before adding more.</font></span><br><br><span style="font-size: 28px;"><font face="Cambria, serif"><strong>Before Goodbye</strong></font></span><br><br><span style="font-size: 20px;"><font face="Cambria, serif">Do you make any of these weight loss mistakes? If yes, then it&rsquo;s time to make small corrections and boost up the weight loss process!</font></span><br><br></p>...

Weight Loss Mistakes Hindering Your Success
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When on a weight-loss mission to fight the battle of bulge people take actions ranging from a sensible diet to making ill-guided efforts. In order to get faster results, people get so anxious that they try all unproven and potentially dangerous things that can backfire and cause serious health problems. Here are some dangerous strategies/actions you should avoid when trying to lose weight:1. Skipping mealsIt is one of the most common weight loss mistake that is really harmful and carries a misconception in the mind of numerous people. Most people believe that if they deprive their body of food, they will definitely lose weight faster. Apart from being a blunder in the weight loss journey, it could be really harmful for your body too. When you deliberately refuse to eat the body signals the organs to slow down the metabolism process. Clear this misconception to fasten the weight loss process and controlling the harm it does to your body!2. Avoiding exercisesAvoiding exercise is a huge weight loss mistake you might be making. Exercise is one of the most successful ways that actually helps to lose weight. To put it very clear the main two pathways for weight loss are – incorporating a good diet plan and engaging in physical exercises. If you really want to achieve the set goals, make time out for exercises either visit a gym or choose a workout you could do at home!3. Diet foods and supplementsLosing weight is a daunting task and if you are depending on some miracle “quick-fix” fat burners, then you have probably been dreaming. Along with this, unlike the other medication drugs, weight loss supplement manufacturers don’t have to prove that their products are safe. All the products that claim to be natural and safe aren’t necessarily good for you. It is best to stick to natural ways to lose weight which broadly include – healthy food and exercising. Still if you’re thinking about taking any weight loss product, ask your doctor first.4. Diet food; without portion control!Even if you are having healthy and weight loss friendly food it doesn’t mean that you intake as much as you want! Replace the big bowls, plates and containers with small sizeable plates for all your meals. Reducing your portions with small sizeable plates has proven to be the best method to check over-eating. If you have been making this weight loss mistake, check it accordingly.5. Not chewing the food properly!Some of the major side-effects of not chewing your food apart from weight gain includes – poor absorption of vitamins and nutrients, constipation, abdominal spasms and bloating. Chewing food could possibly prevent a number of these daily discomforts and also aid in the proper transport of nutrients in your body.Over to you!Do you make any of these weight loss mistakes? If yes, then it’s time to make small corrections and actually boost up the weight loss process!...

HOW TO KEEP UP MOTIVATION TO LOSE WEIGHT
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“Just when you think about giving up. Remember why you have held so long!”Weight loss is a long and tiring journey, but the results are really gorgeous. If it would be easy everybody would be able to do and achieve what you want to! In this long and tedious journey, it is but natural to get demotivated and off track but the key is to stick on and face all the hardships with willpower and dedication!Here are some tips which will help you stay motivated to jump over all the hurdles achieve your goals:-1. Quiz yourselfWant to get instant inspiration to stick o your goals? Just quiz yourself and while you answer these questions it will actually help you to boost the motivation levels by reminding you of why you actually started this at the first place. It keeps you dedicated and active towards your goals. Nothing works better than self-motivation!2. Shift focus from the scalesRather than getting frustrated by being focus on weight scales concentrate on your happy and relaxed mood after you have eaten something healthy or worked out. The amazing feeling you get after a good workout not only helps in burning calories but also acts as a reinforcement and motivation angle!3. Build a constructive planTo be successful, the first thing is to get the planning right. Treat your goals as objectives and once you’ve determined exactly what you want to achieve and your deadline, work backwards to create a monthly plan of realistic action. Keep your plans free of ineffective strategies like fad/crash diets or fasting!4. Reward yourselfRewards such as a cheat day or a day off the exercises not only boost the weight loss process but also keeps you motivated in the long run! Instead of waiting until you’ve reached the final finish line keep smaller goals and as soon as you achieve reward yourself for the good work! If you follow this strategy you will be able to sail smoothly through this journey.5. Ask the mirrorDisplay your favorite pair of skinnies or bikini as a motivator in your wardrobe. Pick up something that you’ll look forward to wear and hang it in your wardrobe. Try it in front of a mirror and see the areas you need to work upon to make that dress look fab. This practice will really spike up your motivation when you hit the gym or workout zones next time!6. Be active, Be competitiveWhen it comes to losing weight being competitive is really important to get successful. It has been shown through various studies that group or team based workouts can help you lose up to 20% more weight than you would if you did it alone. So rather than going for a workout alone take your friends or family members along to reap in more benefits!So try to motivate yourself with these tips and avoid breakdowns. Just remember that change is hard when you begin, a little messy in the middle but the result at the end is really gorgeous!...

7 Eating Habits Of Slim People
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Have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? Do you have that one friend who eats like there’s no tomorrow and still doesn’t gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you’re doing wrong? Here are 7 eating habits slim people embrace – the secrets to their staying healthy, feeling fit and looking like a million bucks.1. They’re smart about eating out. Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones.2. They choose wisely when it comes to sides and extras. Reaching for the complimentary bread basket and slathering on some butter means you’ve consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories. Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories.3. When they snack, they snack healthy (think whole grain, low-fat variants). Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate.4. They eat slowly, relishing the food. Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don’t overeat.5. They exercise portion control. Eating one slice of pizza isn’t nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they’re indulging in high-calorie foods.6. They avoid empty calories (e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich. Slim people make it a habit to drink water – the elixir of life – it’s calorie-free, it’s good for your skin, it keeps you hydrated – the benefits are many. If they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water.7. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy. Slim people buy healthy food so they’ll eat healthy food. Next time you go grocery shopping, make note of a slim woman’s cart – more often than not it will be filled with fruits and vegetables rather than processed or canned foods.Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who’ll be looking at you with envy....

7 EATING HABITS OF SLIM PEOPLE
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Have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? Do you have that one friend who eats like there’s no tomorrow and still doesn’t gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you’re doing wrong? Here are 7 eating habits slim people embrace – the secrets to their staying healthy, feeling fit and looking like a million bucks.1. They’re smart about eating out. Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones.2. They choose wisely when it comes to sides and extras. Reaching for the complimentary bread basket and slathering on some butter means you’ve consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories. Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories.3. When they snack, they snack healthy (think whole grain, low-fat variants). Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate.4. They eat slowly, relishing the food. Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don’t overeat.5. They exercise portion control. Eating one slice of pizza isn’t nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they’re indulging in high-calorie foods.6. They avoid empty calories (e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich. Slim people make it a habit to drink water – the elixir of life – it’s calorie-free, it’s good for your skin, it keeps you hydrated – the benefits are many. If they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water.7. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy. Slim people buy healthy food so they’ll eat healthy food. Next time you go grocery shopping, make note of a slim woman’s cart – more often than not it will be filled with fruits and vegetables rather than processed or canned foods.Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who’ll be looking at you with envy....

Eating Habits Of Slim People Can Change Your Life
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<p><br><span style="font-size: 28px;"><strong>Have you ever looked at someone with a svelte figure or rock-solid abs and felt a twinge of envy?</strong></span><br><br><span style="font-size: 20px;">Do you have that one friend who eats like there&rsquo;s no tomorrow and still doesn&rsquo;t gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you&rsquo;re doing wrong?</span><br><br><span style="font-size: 20px;">To lose weight there are millions of diet tips that you must have heard and tried, but you never seem to stick to them. The reason?? They are all based on short term goals. Considering this, we thought about sharing some real facts about how slim people eat and think about food so that your body can maintain a healthy weight and waistline for life.</span><br><br><span style="font-size: 20px;">Here are eating habits slim people embrace &ndash; the secrets to their staying healthy, feeling fit, and looking like a million bucks.</span><br><br><span style="font-size: 20px;"><strong>1</strong>. They&rsquo;re smart about eating out. Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan-fried or deep-fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones.</span><br><br><span style="font-size: 20px;"><strong>2</strong>. They choose wisely when it comes to sides and extras. Reaching for the complimentary bread basket and slathering on some butter means you&rsquo;ve consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories. Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories.</span><br><br><span style="font-size: 20px;"><strong>3</strong>. When they snack, they snack healthy (think whole grain, low-fat variants). Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate.</span><br><br><span style="font-size: 20px;"><strong>4</strong>. They eat slowly, chew, and relish the food. Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brains to register a sense of fullness (usually 20 minutes) so they don&rsquo;t overeat. The simplest of all tips to lose weight is to chew your food properly. Journal of Academy of Nutrition and Dietetics found that people who chewed 50-100% more than they usually did decreased their food intake by 9.5% and 14.8% respectively.</span><br><br><span style="font-size: 20px;"><strong>5</strong>. They exercise portion control. Eating one slice of pizza isn&rsquo;t nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they&rsquo;re indulging in high-calorie foods.</span><br><br><span style="font-size: 20px;"><strong>6</strong>. They avoid empty calories (e.g. cola drinks) which contain no nutrients whatsoever and are calorie-rich. Slim people make it a habit to drink water &ndash; the elixir of life &ndash; it&rsquo;s calorie-free, it&rsquo;s good for your skin, it keeps you hydrated &ndash; the benefits are many. If they must drink something besides water for the sake of flavor, they choose low-calorie options like lemon water, buttermilk, or coconut water.</span><br><br><span style="font-size: 20px;"><strong>7</strong>. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy. Slim people buy healthy food so they&rsquo;ll eat healthy food. Next time you go grocery shopping, make note of a slim woman&rsquo;s cart &ndash; more often than not it will be filled with fruits and vegetables rather than processed or canned foods.</span><br><br><span style="font-size: 20px;"><strong>8</strong>. Stop considering &lsquo;Carbs&rsquo; as the devil as not only carbs provide energy to your brain but they also help in increasing serotonin level, which actually curbs your appetite and contributes to emotional well-being. Rather than avoiding carbs choose the ones that are high in fiber such as whole grains, fruits, and beans as they will keep you full for long.</span><br><br><span style="font-size: 20px;"><strong>9</strong>. Eat whatever you want, but only until you are full. See, studies have shown that the 80:20 rule is actually useful to boost up the weight loss process. Eat whatever you like but eat slowly so that your mind gets time to signal your stomach that it is full. Doesn&rsquo;t it sound great to have whatever you like, even if in smaller quantities?</span><br><br><span style="font-size: 20px;"><strong>10</strong>. Believe it or not, but it is the bitter truth that all diets are basically the same, so stop experimenting with new diets. An analysis of 50 studies has found out that low-fat or low-carb diets are virtually the same. Rather than finding new diets opt for a way of eating that you like because, in the long run, it is difficult to stick to diets that make you feel miserable.</span><br><br><span style="font-size: 22px;"><strong>11. Eat lunch earlier</strong></span><br><span style="font-size: 20px;">Rather than waiting for the right time for the midday meal, grab food when you feel the first pangs of hunger. This is mainly because if you keep pushing hunger till the last minute it increases the chances of picking up unhealthy options and also eating more than you would have an hour earlier.</span><br><br><span style="font-size: 22px;"><strong>12. Stop forcing yourself to eat</strong></span><br><span style="font-size: 20px;">Listen to your body&rsquo;s hunger signals before you actually plan to eat anything. Your body is much wiser than you think: It knows precisely what types of nutrients you need, how much, and how often. When you eat a ton of refined foods that are high in sugar, white flour, unhealthy fats, and salt, your intuition will be turned off. Try to retrain yourself to trust your body&rsquo;s internal guide before you actually pick up something to eat.</span><br><br><span style="font-size: 22px;"><strong>13. When hungry, prefer proteins</strong></span><br><span style="font-size: 20px;">Research shows that eating 20 to 30 grams of protein at each meal can help you build more lean muscle. Since our muscles don&rsquo;t store protein, steady consumption of it is required for optimal muscle synthesis; simply meaning you can build more of it and burn more calories, even at rest.</span><br><br><span style="font-size: 28px;"><strong>Why is Chewing food important for weight loss?</strong></span><br><br><span style="font-size: 20px;">To lose weight, people are willing to try just anything &ndash; be it the fad diets, new exercise patterns, or weight loss supplements! It is amazing to know that Americans spend about $40 billion every year on weight loss related products and programs. But could you imagine that weight control can be as simple and as cheap as chewing your food more?</span><br><br><span style="font-size: 28px;"><strong>More Chewing, Fewer Calories</strong></span><br><br><span style="font-size: 20px;">Scientists have suggested that chewing your food for longer may help you lose weight. A study has explicated that munching on each mouthful for longer significantly reduces the number of calories consumed during a meal. Volunteers who chewed each mouthful 40 times ate 12 percent less food than those who chewed just 15 times. It is thought chewing for longer prevents overeating by giving the brain more time to receive signals from the stomach that it is full.<br>Slowly chewing the food also appears to lower the levels of ghrelin, the &lsquo;hunger hormone&rsquo;, circulating in the digestive system. A Chinese study was conducted on 16 slim men and 14 obese men in their late teens or twenties to evaluate the impact of chewing on weight loss. In the first, they wanted to see if the obese men chewed their food differently in comparison to their lean rivals. Each volunteer was given a pork pie and filmed by a secret camera to test how many times they chewed before swallowing. The results found that, although the obese men chewed at the same speed as the slim ones, they swallowed their food much more quickly.</span><br><br><span style="font-size: 20px;">In the second experiment, both groups were given another portion of pork pie to chew 40 times and then swallow. Researchers found that when volunteers who chewed for longer consumed 11.9 % fewer calories, regardless of whether they were slender or obese.</span><br><br><span style="font-size: 20px;">Further, the blood tests taken 90 minutes after eating showed volunteers also had much lower levels of ghrelin when they had chewed each portion 40 times rather 10-15 times. In a report published in the American Journal of Clinical Nutrition, the researchers said eating food slowly could be a simple and effective way of tackling weight problems. In their words &ndash; &lsquo;Research indicates eating quickly, gorging and binge eating have a substantial effect on being overweight. &lsquo;Our results showed obese participants chewed less and ingested more quickly than lean ones.&rsquo;</span><br><br><span style="font-size: 28px;"><strong>Chew Your Way To Weight Loss!</strong></span><br><br><span style="font-size: 20px;">A chief nutritionist said although eating more slowly may have some effect on gut hormone levels, the benefits are more likely psychological. She explained that when you gulp down the food without chewing you don&rsquo;t realize how much you are eating. Chewing the food for longer makes you attentive towards the taste, smell, texture, and food which is likely to contribute to your better management of hunger levels!</span><br><br><span style="font-size: 20px;">Further apart from helping you keep the weight problems away, chewing your food is surely going to contribute towards better digestion and help in the smoother functioning of the overall digestive system in your body!</span><br><br><span style="font-size: 22px;"><strong>Along with chewing the food around 30-40 times, some of the considerations that should be followed while eating food to are &ndash;</strong></span><br><br><span style="font-size: 20px;"><strong>1</strong>. Avoid distractions like TV, music, chatting while eating food!</span><br><br><span style="font-size: 20px;"><strong>2</strong>. Manage the portion size and try to divide your meals!</span><br><br><span style="font-size: 20px;"><strong>3</strong>. Be mindful of healthy food when you choose your meals!</span><br><br><span style="font-size: 28px;"><strong>Before Goodbye</strong></span><br><br><span style="font-size: 20px;">Simply adopt these changes and be prepared to see positive changes in your body even without making any major variation in your current lifestyle. Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who&rsquo;ll be looking at you with envy.</span><br><br></p>...

BEAT DIABETES WITH WEIGHT LOSS
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If you’ve recently been diagnosed with type 2 diabetes, you’re probably feeling overwhelmed. If you’ve lived with the condition for some years, you know what a struggle it is. You are, in all probability, like 80% of people with type 2 diabetes, overweight or obese, and you may not have exercised in years. The thought of plunging into a workout routine may seem intimidating, but weight loss is a natural healthy way to lower blood sugar. Obesity and diabetes are closely interrelated, and weight loss may get you off insulin and could even “cure” the disease.“No matter how heavy you are, you will significantly lower your blood sugar if you lose some weight,” says Cathy Nonas, MS, RD, a spokeswoman for the American Dietetic Association and a professor at Mount Sinai School of Medicine in New York City.Excess weight is a cause of diabetes and some drugs used to treat diabetes can actually result in weight gain. While it may seem the odds are stacked against you, you must still make a full-scale effort to drop the extra pounds.• Studies have shown conclusively that intensive lifestyle interventions including weight loss decrease overall risk of diabetes by 58%.• According to a study published in Annals of Internal Medicine, an increase in body mass index (BMI) is the most important factor contributing to the increase in diabetes prevalence.• Losing just 5-10% of body weight in overweight people has been shown to significantly reduce blood sugar.• Dropping as little as 10-15 lbs of weight is proven to not only lower blood sugar, but also reduce cholesterol, bring down blood pressure, and decrease stress on joints, resulting in better sleep, better energy, better fitness, and better overall health.• Larger amounts of weight loss (100 lbs) have been shown by studies to decrease the prevalence of type 2 diabetes from 27% to 9% after 6 years.• The earlier in the course of the disease weight loss is instituted, the more effective it is likely to be.• Staying fit and active, eating a healthy well-balanced diet, and being at an ideal body weight makes it easier to control blood sugar.• Exercising redirects glucose to the muscles, which in turn brings the level of glucose in the blood down.• Research has shown that people who have a family history of type 2 diabetes are more likely to develop the condition themselves. Weight loss is critical in these people because a healthy weight (BMI 25 or lower) reduces their chances of getting diabetes by up to 90%.• The Diabetes Prevention Program, a major study of more than 3000 patients showed that moderate diet and exercise of about 30 minutes or more, 5 or more days per week, resulting in a 5%-7% weight loss could delay and possibly even prevent type 2 diabetes.• Weight loss helps control diabetes in two important ways. First, it lowers insulin resistance and allows natural insulin to work better at lowering blood sugar levels. Losing weight brings down blood sugar levels and this may result in reduction in diabetes medication or stopping it altogether. Second, it improves cholesterol and blood pressure levels and reduces the risk of heart disease.• It is not important to reach a goal weight to prevent or reverse type 2 diabetes. Simply getting your body going in the right direction of weight loss creates a metabolic environment in the body that makes it less likely to develop diabetes.• Evidence shows that a 10% reduction in body weight can lead to as much as a 50% reduction in fasting blood sugar levels.• Lowering BMI by 5 units can dramatically reduce the risk of diabetes according to new research. Findings show that even severely obese patients with diabetes can potentially put the disease in remission.Weight loss could be just the thing you need to get your diabetes under control to prevent serious life-threatening complications. Start an exercise and weight loss program after a discussion with your physician. Set realistic weight loss goals, aim for moderation, and eat a healthy diet in combination with physical activity to achieve those goals. You don’t have to be a spectator to your own health. In conjunction with the treatment your doctors are prescribing, take an active interest in your own wellbeing and adopt weight loss as a means to fight diabetes....

How Do Artificial Sweeteners Influence Weight Loss
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<p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Are you also one of those who top up their fries and burger with diet coke considering that it is less fattening than the regular coke? Considering the impact of sugar on weight gain people have now switched their preferences towards various artificial chemicals that have been invented to replicate the flavors of sugar. These chemicals are known as &ldquo;artificial&rdquo; sweeteners; they are sweet in taste and are often added to foods and beverages that are labeled as weight loss friendly!</font></font></span></p><p style="margin-bottom: 0cm;"><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Know what sugar does to you!</strong></font></font></span></p><p style="margin-bottom: 0cm;"><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Put that soda down, don&rsquo;t reach for the candy bar, and stay away from the cookie jar if you are serious about your WEIGHT LOSS! These guilty pleasures may seem like they make you feel better when you&rsquo;re indulging in their sweet deliciousness, but in reality, they are doing major harm to your weight loss goals. There are absolutely no essential nutrients required for weight loss in sugar, so why are you fueling your body with something it doesn&rsquo;t even need? You wouldn&rsquo;t fill your car&rsquo;s gas tank with water, because it wouldn&rsquo;t run. The same concept should stand for your body &amp; weight loss process!</font></font></span></p><p style="margin-bottom: 0cm;"><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Why is sugar bad for your weight loss goals?</strong></font></font></span></p><p style="margin-bottom: 0cm;"><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Apart from weight gain an overload of added sugar can lead to liver disease, diabetes, obesity, cancer, high cholesterol, heart disease, and many other health problems. We already have enough to deal with in our lives, why add these problems to the mix?</font></font></span></p><p style="margin-bottom: 0cm;"><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>How to start cutting sugar out of your diet &amp; reach weight loss goals faster?</strong></font></font></span></p><p style="margin-bottom: 0cm;"><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">For those of you who rely heavily on sugar, and may even consider yourselves a &ldquo;sugar addict,&rdquo; cutting these sugars out of your diet can be challenging, so it&rsquo;s okay to start slowly. Try saying no to dessert, and instead eat a piece of fruit which has naturally occurring sugars, and will decrease that refined sugar craving. After you have defeated the dessert craving, it&rsquo;s time to cut out all sugary drinks. To boost up the weight loss process, try making your fruit juices, and adding raw honey or agave into your coffee. Of course, it is always recommended that you replace that can of soda with a glass of water, but there are plenty of tasty weight loss-friendly alternatives if it is a flavor that you crave.</font></font></span></p><p style="margin-bottom: 0cm;"><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>What are the benefits of less sugar in your life?</strong></font></font></span></p><p style="margin-bottom: 0cm;"><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Making these simple changes in your diet can change your body &amp; boost up the weight loss process dramatically. You will begin to see the pounds shed, and your energy levels soar. Large amounts of sugar daily can make you feel fatigued, and when you feel tired you&rsquo;re more than likely not going to exercise. It&rsquo;s a vicious circle that doesn&rsquo;t end until you decide to change your diet. This is not to say that you cannot treat yourself now and then once you have your sugar consumption in check, but just make sure that you don&rsquo;t overindulge!</font></font></span></p><p style="margin-bottom: 0cm;"><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>We get it, sugar is enticing but the benefits of lowering its existence in your life are tremendous!</strong></font></font></span></p><p style="margin-bottom: 0cm;"><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">There is a big misconception that highlights that to reduce weight and lower blood sugar artificial sweeteners can be helpful. The truth behind this is that these sweeteners can increase your caloric consumption, appetite, and ultimately weight. The main aim of these sweeteners is to satisfy your sweet craving without loading you with calories, but recent studies have explicated some detrimental effects of its consumption which outweigh any benefits these sweeteners may have for weight loss. Following are a few major consequences of including artificial sweeteners in your weight loss and diet regime:</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>1. When consuming artificial sugar, you tend to eat larger portions</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">The main reason behind this is that when people consume foods with artificial sweeteners they tend to rate them as &ldquo;healthy food items&rdquo;. This is because people forget that though it low in sugar it still contains calories in the form of carbs, fats, and proteins. Along with this, many studies have shown that the number of calories consumed from foods with natural sweeteners and foods with artificial sweeteners is almost the same. This simply means that there is no calorie reduction by switching to artificial sweeteners!</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>2. Hidden carbohydrate intake</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Mostly these sweeteners are used in bakery items that have high carbohydrate content. Though insulin-stimulated from carbohydrates is important for energy and healthy fats yet it must be considered that excess sugar or starch is converted into fat and cholesterol. This makes it clear that though artificial sweeteners contain negligible calories yet the associated calories also contribute to fat gain and ultimately delay the weight loss process.</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>3. Increased sweet cravings</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">It has been explicated that sweet flavors sizzle the taste buds and increase the appetite; despite their source. Since artificial sweeteners are sweet they are bound to increase your temptations for sweet and carbohydrate products. Along with this, if you consume sweets or starches you need to move and exercise to burn them off else they can result in weight gain. This makes it clear that when you have artificial sweeteners rather than consuming fewer calories you tend to intake them more.</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>4. Metabolic confusions</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Along with this, another major reason why artificial sweeteners act as a blocker in the weight loss journey is that your body does not get be fooled by the sweet taste without the associated calories. The scientific reason is that when you eat something sweet your brain release dopamine which activates the brain&rsquo;s rewards system along with releasing the appetite-regulating hormone. This plays an important role in informing your brain that you are full after certain calories. Since you try to trick your body with artificial sweetness, the brain gets activated but does not receive the associated calories. Hence, there is an overall metabolic confusion which ultimately results in excessive eating.</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>5. Research refutes the diet claim</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Studies that have been conducted over the period of last 30 years have highlighted that artificial sweeteners stimulate appetite, increase cravings for carbs, and produce a variety of metabolic dysfunctions that promote fat storage and weight gain. It refutes any claim that highlights the use of artificial sweeteners for weight loss!</font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Though artificial sweeteners have the potential to benefit the people suffering from diabetes or high blood sugar, their use can hinder the goals in terms of weight loss. Instead of using natural or artificial sweeteners try to include other natural replacements like agave or honey!</font></font></span><br><br></p>...

HOW DO ARTIFICIAL SWEETENERS INFLUENCE WEIGHT LOSS
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Are you also one of those who top up their fries and burger with diet coke considering that it is less fattening than the regular coke? Considering the impact of sugar on weight gain people have now switched their preferences towards various artificial chemicals that have been invented to replicate the flavors of sugar. These chemicals are known as “artificial” sweeteners; they are sweet in taste and are often added to foods and beverages that are labelled as weight loss friendly!There is a big misconception which highlights that to reduce weight and lower blood sugar artificial sweeteners can be helpful. The truth behind this is that these sweeteners can actually increase your caloric consumption, appetite, and ultimately weight. The main aim of these sweeteners is to satisfy your sweet craving without loading you with calories, but recent studies have explicated some detrimental effects of its consumption which definitely outweighs any benefits these sweeteners may have for weight loss. Following are a few major consequence of including artificial sweeteners in you weight loss and diet regime:1. When consuming artificial sugar, you tend to eat larger portionsThe main reason behind this is that when people consume foods with artificial sweeteners they tend to rate them as “healthy food items”. This is because people forget that though it low in sugar but it still contains calories in the form of carbs, fats and proteins. Along with this, many studies have shown that the number of calories consumed from foods with natural sweeteners and foods with artificial sweeteners is almost same. This simply means that there is no calorie reduction by switching to artificial sweeteners!2. Hidden carbohydrate intakeMostly these sweeteners are used in bakery items which have high carbohydrate content. Though insulin-stimulated from carbohydrates are important for energy and healthy fats yet it must be considered that excess sugar or starch are converted into fat and cholesterol. This makes it clear that though artificial sweeteners contain negligible calories yet the associated calories also contribute in fat gain and ultimately delay the weight loss process.3. Increased sweet cravingsIt has been explicated that sweet flavors sizzle the taste buds and increase the appetite; despite of their source. Since artificial sweeteners are sweet they are bound to increase your temptations for sweet and carbohydrate products. Along with this, if you consume sweet or starches you really need to move and exercise in order to burn them off else they can result in weight gain. This makes it clear that when you have artificial sweeteners rather than consuming less calories you tend to intake them more.4. Metabolic confusionsAlong with this, another major reason as to why artificial sweeteners act as a blocker in the weight loss journey is that your body does not get be fooled by the sweet taste without the associated calories. The scientific reason is that when you eat something sweet your brain release dopamine which activates the brain’s rewards system along with releasing the appetite-regulating hormone. This plays an important role in informing your brain that you are full after certain calories. Since you try to trick your body with artificial sweet, the brain get activated but does not receive the associated calories. Hence, there is an overall metabolic confusion which ultimately results in excessive eating.5. Research refute the diet claimStudies that have been conducted over the period of last 30 years have highlighted that artificial sweeteners stimulate appetite, increase cravings for carbs, and produce a variety of metabolic dysfunctions that promote fat storage and weight gain. It clearly refutes any claim that highlights the use of artificial sweeteners for weight loss!Though artificial sweeteners have the potential to benefit the people suffering from diabetes or high blood sugar, but their use can actually hinder the goals in terms of weight loss. Instead of using natural or artificial sweeteners try to include other natural replacements like agave or honey!...

How Do Artificial Sweeteners Influence Weight Loss
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Are you also one of those who top up their fries and burger with diet coke considering that it is less fattening than the regular coke? Considering the impact of sugar on weight gain people have now switched their preferences towards various artificial chemicals that have been invented to replicate the flavors of sugar. These chemicals are known as “artificial” sweeteners; they are sweet in taste and are often added to foods and beverages that are labelled as weight loss friendly!There is a big misconception which highlights that to reduce weight and lower blood sugar artificial sweeteners can be helpful. The truth behind this is that these sweeteners can actually increase your caloric consumption, appetite, and ultimately weight. The main aim of these sweeteners is to satisfy your sweet craving without loading you with calories, but recent studies have explicated some detrimental effects of its consumption which definitely outweighs any benefits these sweeteners may have for weight loss. Following are a few major consequence of including artificial sweeteners in you weight loss and diet regime:1. When consuming artificial sugar, you tend to eat larger portionsThe main reason behind this is that when people consume foods with artificial sweeteners they tend to rate them as “healthy food items”. This is because people forget that though it low in sugar but it still contains calories in the form of carbs, fats and proteins. Along with this, many studies have shown that the number of calories consumed from foods with natural sweeteners and foods with artificial sweeteners is almost same. This simply means that there is no calorie reduction by switching to artificial sweeteners!2. Hidden carbohydrate intakeMostly these sweeteners are used in bakery items which have high carbohydrate content. Though insulin-stimulated from carbohydrates are important for energy and healthy fats yet it must be considered that excess sugar or starch are converted into fat and cholesterol. This makes it clear that though artificial sweeteners contain negligible calories yet the associated calories also contribute in fat gain and ultimately delay the weight loss process.3. Increased sweet cravingsIt has been explicated that sweet flavors sizzle the taste buds and increase the appetite; despite of their source. Since artificial sweeteners are sweet they are bound to increase your temptations for sweet and carbohydrate products. Along with this, if you consume sweet or starches you really need to move and exercise in order to burn them off else they can result in weight gain. This makes it clear that when you have artificial sweeteners rather than consuming less calories you tend to intake them more.4. Metabolic confusionsAlong with this, another major reason as to why artificial sweeteners act as a blocker in the weight loss journey is that your body does not get be fooled by the sweet taste without the associated calories. The scientific reason is that when you eat something sweet your brain release dopamine which activates the brain’s rewards system along with releasing the appetite-regulating hormone. This plays an important role in informing your brain that you are full after certain calories. Since you try to trick your body with artificial sweet, the brain get activated but does not receive the associated calories. Hence, there is an overall metabolic confusion which ultimately results in excessive eating.5. Research refute the diet claimStudies that have been conducted over the period of last 30 years have highlighted that artificial sweeteners stimulate appetite, increase cravings for carbs, and produce a variety of metabolic dysfunctions that promote fat storage and weight gain. It clearly refutes any claim that highlights the use of artificial sweeteners for weight loss!Though artificial sweeteners have the potential to benefit the people suffering from diabetes or high blood sugar, but their use can actually hinder the goals in terms of weight loss. Instead of using natural or artificial sweeteners try to include other natural replacements like agave or honey!...

Fast Weight Loss A Weight Loss Guide For Girls
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<p style="margin-bottom: 0cm;"><br><span style="font-size: 28px;"><strong>Burn Fat With Lunges!</strong></span><br><br><span style="font-size: 20px;"><font color="#0e101a">Weight loss is no gamble and let&rsquo;s confess, there are&nbsp;</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">no shortcuts! Healthily losing weight includes tailor-made diet plans and strict exercising regimes. Even though you might hate some specific types of exercises but you need to understand that if you don&rsquo;t include them in your workout regime then you are one who is at a loss as you are subconsciously delaying your weight loss goals. If you are serious about losing weight fast then you should consider adding&nbsp;</font><font color="#0e101a"><strong>lunges</strong></font><font color="#0e101a">to your workout routine as it is an excellent exercise that involves a lot of muscles which ultimately means you will burn a lot of fat. Like squats, lunges work most of the muscles in your legs including your&nbsp;</font><font color="#0e101a"><strong>quads, hamstrings, glutes, and calves.</strong></font><font color="#0e101a">&nbsp;Many people hate this exercise as they consider it to be tough, but the very reason it is so good for weight loss is that it requires a lot a muscle and engages your whole body too. According to Health Status, adding 30 minutes of cardio along with a 15-minute session of lunges can burn up to 400 calories for a 150-pound person.</font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><strong>Benefits of Lunges</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">Some of the major advantages of including lunges in your weight loss goals are highlighted as under:-</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>1. Build leg and core strength</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">Besides being an excellent warm-up exercise, lunges play a major role in strengthening your lower body. The basic lunges help you to strengthen your leg muscles, especially the quadriceps of your front thigh, your posterior thighs&rsquo; hamstrings, and the gastrocnemius and soleus of the calf. Not only this, but the exercise also targets your core muscles &ndash; your abdomen, back, chest, pelvis, and buttocks&ndash; work together so you can adjust and maintain your lunge position without losing your balance!</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>2. Improves Flexibility</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">If you have been noticing tightness in the muscles that bend or flex your legs at the hips, doing some simple lunges to stretch these muscles would help ease the discomfort. Lunges play an active role in improving the flexibility of your hip joints and prevent lower back pain caused by tight hip flexors. Not on this, the exercise also helps you improve the dynamic flexibility of your ankle and knee.</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>3. Tone Muscles</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">Doing lunges regularly would help you in strengthening and toning your quadriceps and your glutes. Along with hip extensions, squats, and step-ups, lunges are also a good option for your workout especially if you want to tone your buttocks.</font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><strong>Types of Lunges</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">Some of the most common types of lunge variations you can include in your daily workout sessions are:&nbsp;</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>1. Bodyweight Lunges</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">Before moving forward with variations, it is crucial to master the basic lunge. The simplest and perfect way to perform bodyweight lunge is &ndash;</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">1. Place your hands on your hips, and stand tall with your shoulders pushed back.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">2. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees Pause, then push yourself to the starting position.</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>2. Bicep Curl Lunges</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">For this lunge variation, you would be requiring dumbbells. The right steps to do this one are &ndash;</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">1. Grab a pair of dumbbells and hold them at arm&rsquo;s length next to your sides, your palms facing each other. Stand tall with your feet hip-width apart.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">2. Step forward with your right leg and lower your body. As you lunge, curl both dumbbells up to your shoulders.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">3. Lower the dumbbells and then return to the starting position. Repeat the same with the left leg!</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>3. Goblet Reverse Lunges</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">To do this one &ndash;</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">1. Hold a dumbbell vertically against your chest, with both hands cupping it.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">2. Step backward with your right leg and lower your body into a lunge.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">3. Pause, then return to the starting position. Repeat on the other side.</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>4. Dumbell Lateral Lunges</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">1. Hold a pair of dumbbells at arm&rsquo;s length next to your sides.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">2. Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">3. Pause, then quickly push yourself back to the starting position. Repeat on the other side.</font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><strong>Tips when doing Lunges</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">Here are some tips that will help you to do this exercise in the best way and also maximize the benefits you get from including it in your workout sessions:-</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">1. Keep your back straight and avoid leaning forward. This would allow you to gain maximum benefit and to avoid injuries.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">2. Remember to align your shoulders with your hips throughout the exercise.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">3. Refrain from extending the knee of your forward leg past your ankle.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">4. Keep your head up, facing forward.</font></span><br><br><span style="font-size: 28px;"><strong>Burn Fat With step Aerobics!</strong></span><br><br><span style="font-size: 20px;"><font color="#0e101a">Did you ever try step aerobics to achieve fitness?&nbsp;</font><font color="#0e101a"><strong>Step aerobics</strong></font><font color="#0e101a">&nbsp;refers to high-intensity training which requires more than six times the effort of sitting. It is a highly effective workout that helps to burn fat in a fun way and hence makes your cardiovascular system strong. The best thing about it is that it does not need too much equipment &ndash; get a step and a pair of gym shoes and you are all set. The entire workout revolves around&nbsp;</font><font color="#0e101a"><strong>&lsquo;stepping&rsquo;</strong></font><font color="#0e101a">which, being a low-impact movement can be done anywhere. Though strength and other exercises also hold their importance aerobic activities burn more calories than any other form of physical activity.&nbsp;</font><font color="#0e101a"><strong>Aerobic steps and benches are excellent tools when you need that weight-loss punch!</strong></font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">According to Harvard Medical School, step aerobics is an effective way to burn a huge amount of calories. The rate at which you&rsquo;ll burn the calories is dependent upon 3 things &ndash;&nbsp;</font><font color="#0e101a"><strong>your current weight, the intensity of exercises, and its duration.</strong></font><font color="#0e101a">A 155-pound person will burn 260 calories during 30 minutes of low-impact step aerobics while a 185-pound person will burn 372 calories during 30 minutes of high-impact step aerobics.</font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><strong>Types of step aerobics</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">Some of the most common exercises you can do with the aerobic steps are highlighted as under:</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>A. Just Step</strong></font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">Turn your basic workout into a high-intensity one. Step on and off the bench one foot and then the other, over and over again. Do this as a warm-up or a cardio interval throughout your workout. It will get your heart pumping and help you burn off extra calories.</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>B. Kick Steps</strong></font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">Start with both feet on the ground, standing behind your bench. Step onto the bench with one foot and bring your other foot off the floor and kick it forward. Come back to the starting position and alternate legs. Every time one leg steps, the other one kicks.</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>C. Incline Pushup</strong></font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">An incline pushup is the same move as the basic one but instead of starting with your hands on the floor, your hands are on your step. Still concentrate on keeping your body in a straight line as you push yourself down and back up.</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>D. Alternating Knee-Ups</strong></font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">This one is great for your abs and strengthening your core. For this one, simply lift the opposite knee as you take a step. The higher the lift, the greater the challenge, and the better the results. These can be done one at a time or in alternating sets.</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>E. V-Step Raise</strong></font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">This is the basic step done with the feet landing far apart on the platform. Step up with the right foot, placing it on the far right side of the platform, then bring up the left and place it on the other side of the step. Step down with the feet together. It targets different muscle groups in your legs and hips than the basic.</font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><strong>F. Side Step Kick Out</strong></font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">Start on one side of the bench with dumbbells in each hand. Step onto the bench with your lead foot and kick your other foot out to the side. Do it for 40 seconds on each side!</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">Benefits of step aerobics</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">You will be able to reap in multiple benefits if you start exercising with an aerobic step. Some of the major impacts it would make are highlighted:</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">1. Being a high-intensity workout,&nbsp;</font><font color="#0e101a"><strong>it burns more calories</strong></font><font color="#0e101a">&nbsp;in comparison to other workouts.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">2. It is the best exercise for so-called&nbsp;</font><font color="#0e101a"><strong>&ldquo;spot reduction&rdquo;</strong></font><font color="#0e101a">&nbsp;which directly targets the lower body and belly.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">3. It&rsquo;s a sure shot way to&nbsp;</font><font color="#0e101a"><strong>tone your heart and limbs.</strong></font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">4.&nbsp;</font><font color="#0e101a"><strong>Leg and buttock muscles</strong></font><font color="#0e101a">&nbsp;receive a great workout from this exercise technique and will become sculpted and toned over time.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">5. It also helps to build&nbsp;</font><font color="#0e101a"><strong>physical endurance, balance, and flexibility.</strong></font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">6. It is a</font><font color="#0e101a"><strong>hassle-free workout</strong></font><font color="#0e101a">routine that can be easily customized.</font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><strong>Points to remember</strong></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a">Follow these considerations before you start with steps aerobic:</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">1. Warm-up your arms and legs before using the step!</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">2. Practice aerobic steps with cool down movements to get your heart rate back down.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">3. Stop, if your joints start to hurt during the activity.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">4. If you have a history of knee problems, avoid it.</font></span></p><p style="margin-bottom: 0cm;"><span style="font-size: 20px;"><font color="#0e101a">So what are you waiting for?&nbsp;</font><font color="#0e101a"><strong>The bottom line is that you should incorporate the aerobic step in your workout to multiply your efforts and gain maximum output!</strong></font></span><br><br><br></p>...

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