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Common Weight Loss Blunders
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It is not always true that the weight loss results are not showing up because of absence of willpower and dedication, sometimes it is all because of the wrong information. Let’s checkout some of the common mistakes that may be the reason you are not able to reach to your weight loss goals:1. Lack of sleepThough nutrition and exercise play a pivotal role in the weight loss journey but if you don’t give your body the sleep it needs, your efforts aren’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 conducted by University of Chicago it was 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 — despite following the same dietary and workout habits.2. Too much stress on cardio workoutFocusing on cardio workouts leads to many benefits, but fat loss isn’t a big one. While cardio burns calories during workouts, it doesn’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 — the number of calories you burn before factoring in activity. 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.3. Obsession with weight scalesWeight 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 on daily basis. 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.4. “Low Calories” & “Weight-Loss friendly” is not the sameIf 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 your drastically reduce entire food groups from your diets it can energy levels, metabolism, digestion and overall health.It is important to consider that there’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 balance of nutrient rich food rather than just focusing on low calories food if you want to achieve your weight loss goals.5. Slow & steady wins the raceGoing all in at once hampers you weight-loss plans than actually taking you to towards them. If you intend to do everything at once – cut 500 calories from your daily intake, eat five servings of fruits and veggies per day, work out, etc. — 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’ll have a chance to master each change before adding more....

4 Ways to Trick Yourself into Feeling Full
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Majority of the food industry ensures consumers achieve low levels of satiety from their food. This helps increase sales. Satiety is the measure of how long it takes for you to be hungry again. Weight loss experts always recommend foods that produce high levels of satiety however; most packaged foods do the complete opposite. To take control of your eating habits, try the following methods to ensure you’re satisfied and fuller for longer. 1. Have More Fiber Fiber is an indigestible nutrient that absorbs water from the body and your food and transports it to your intestines. This gives you a great level of satiation following a fiber-rich meal. One study showed that adding 6 grams of soluble fiber, such as from ground flaxseed to yogurt shows the same satiating power as a snack that would have an additional 260 calories. Experts recommend consuming 25 to 35 grams of fiber every day. High-carb foods on the other hand, such as buns, rolls, chips, cookies, donuts and sodas are satiety killers because they increase hunger levels after a meal. 2. Pack On More Protein Protein, the muscle building fuel, is also a great satiation booster. This is mainly because it leads to an interaction between the peptides created from the protein and the brain, increasing levels of satisfaction. Aim for 20 to 40 grams of protein per day from red meat, poultry, fish, eggs, dairy, legumes and whey protein. 3. Suck on Ice Cubes As bizarre as this may sound, sucking on an ice cube triggers the brain to feel that you’re actually eating something, activating feelings of fullness. Another benefit of ice cubes is that they are calorie-free and they melt into water, which can further help you feel full. To boost ice cube’s health benefits, add flavorings such as berries, oranges or mint. Alternatively, you can make sugar-free popsicles with freshly made fruit juice. People with sensitive teeth or braces may have to be careful with this trick. 4. Don’t Rush Thoroughly chewing your food increases oro-sensory factors, which send signals to the brain and help increase satiety. Studies show that people who spend more time chewing their food are likely to eat much less by the end of the meal. Furthermore, whenever in doubt, have the food whole instead of processed. For example, a whole fruit is far more satiating than a fruit juice, even if the latter is home made because of the chewing action required with the former. ...

Canu2019t Stop Snacking? Trick Yourself into Feeling Full!
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<p align="JUSTIFY" style="margin-bottom: 0cm;"><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Understand Why You Can&rsquo;t Stop Snacking</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">If you feel hungry again and again it is the way of your body telling that you need some sustenance to work effectively. Here we are talking about those days when just 25-30 mins after a hearty lunch you feel starved again. This means you are hungry even before you can finish the snacks that are already there in your hand. This might be happening every day with you, but the main concern here is why? Though it is normal to have an increased appetite after gym or workouts if you constantly feel like a bottomless pit, there might be some serious issue in there. Luckily, here we are tweaking some of your daily habits that can eventually help in keeping a check on your appetite so that you&rsquo;ll keep all that eating to when you&rsquo;re actually hungry &ndash;</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>1. Confusing Thirst for Hunger</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">The same part of the brain is responsible for thirst and hunger signals which makes it difficult for the body to distinguish as to whether you are thirsty or hungry. Keep a water bottle at your desk so you remember to sip water throughout the day. This will definitely avoid unnecessary snacking and munching.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>2. Focusing Too Much on Simple Carbs &amp; Sugars</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">If you eat a lot of simple carbs and sugar it will definitely make it impossible to feel satisfied. This is because your glucose levels will rise and give you energy and the crash rapidly causing your body to crave more fuel. This ultimately becomes a vicious cycle, where you never feel satisfied no matter how much you keep eating.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>3. You&rsquo;re Not Eating Enough</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">It might sound contradictory to your weight loss goals but it is true that if you space your meals too far it can make you constantly hungry. The simple logic behind this is that if your stomach is empty for long your body is likely to release more ghrelin, an appetite-stimulating hormone, leaving you feeling famished. To avoid overeating, try eating a meal or snack every three to four hours.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>4. Too Much Stress</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">This is the most common reason &ndash; when you are stressed the body&rsquo;s production of the hormone cortisol increases, which boosts appetite since your body thinks it needs to prepare to fight. Stress tends to increase the cravings for sugar-rich and fatty foods which are known for comforting you physiologically. This may make you feel better temporarily, but in the end, it increases snack cravings.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>5. Imbalanced Nutrient Intake</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">The 3 main components of healthy snacks ate &ndash; fiber, protein, and fat and these are responsible for slow digestion, which keeps blood sugar stable and keeps you full for longer. If you opt for foods that are rich only in fats and carbs it is going to create an imbalance in your body resulting in overeating. To avoid such situations always carry with you some healthy snacks like &ndash; roasted nuts, cherry tomatoes, cottage cheese, avocado.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>6. Lack of Sleep</strong></font></font><br><br></span><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Sleep has a close relation with hunger hormones namely, leptin (reduces appetite) and ghrelin (stimulates appetite). When you are sleep deprived, leptin levels go down and ghrelin rises up which ultimately results in hunger spanks. Along with this, when you&rsquo;re exhausted, your body craves a quick fuel source, glucose, which gets you reaching for those sugar-laden foods. These food items set you off on a hunger spree since they give you a quick energy boost, followed by a sugar crash that makes you crave more.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>7. Medical Problem</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">If none of the potential reasons match with your overeating habits, it may be worth seeing a doctor rule out any real health concerns. There are many diseases like diabetes, hyperthyroidism, depression, and anxiety that can result in increased appetite.</font></font></span><br><br><span style="font-size: 28px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Best Ways To Trick Yourself Into Feeling Full</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif"><strong>The majority of the food industry ensures consumers achieve low levels of satiety from their food.</strong></font></font><font color="#0e101a"><font face="Cambria, serif">This helps increase sales. Satiety is the measure of how long it takes for you to be hungry again. Weight loss experts always recommend foods that produce high levels of satiety however; most packaged foods do the complete opposite. To take control of your eating habits,&nbsp;</font></font><font color="#0e101a"><font face="Cambria, serif"><strong>try the following methods to ensure you&rsquo;re satisfied and fuller for longer.</strong></font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Have More Fiber</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Fiber is an indigestible nutrient that absorbs water from the body and your food and transports it to your intestines. This gives you a great level of satiation following a fiber-rich meal. One study showed that adding 6 grams of soluble fiber, such as from ground flaxseed to yogurt shows the same satiating power as a snack that would have an additional 260 calories. Experts recommend consuming 25 to 35 grams of fiber every day. High-carb foods on the other hand, such as buns, rolls, chips, cookies, donuts, and sodas are satiety killers because they increase hunger levels after a meal.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Pack On More Protein</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Protein, the muscle-building fuel, is also a great satiation booster. This is mainly because it leads to an interaction between the peptides created from the protein and the brain, increasing levels of satisfaction. Aim for 20 to 40 grams of protein per day from red meat, poultry, fish, eggs, dairy, legumes, and whey protein.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Suck on Ice Cubes</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">As bizarre as this may sound, sucking on an ice cube triggers the brain to feel that you&rsquo;re actually eating something, activating feelings of fullness. Another benefit of ice cubes is that they are calorie-free and they melt into water, which can further help you feel full. To boost the ice cube&rsquo;s health benefits, add flavorings such as berries, oranges, or mint. Alternatively, you can make sugar-free popsicles with freshly made fruit juice. People with sensitive teeth or braces may have to be careful with this trick.</font></font></span><br><br><span style="font-size: 22px;"><font color="#0e101a"><font face="Cambria, serif"><strong>Don&rsquo;t Rush</strong></font></font></span><br><br><span style="font-size: 20px;"><font color="#0e101a"><font face="Cambria, serif">Thoroughly chewing your food increases oro-sensory factors, which send signals to the brain and help increase satiety. Studies show that people who spend more time chewing their food are likely to eat much less by the end of the meal. Furthermore, whenever in doubt, have the food whole instead of processed. For example, whole fruit is far more satiating than a fruit juice, even if the latter is homemade because of the chewing action required with the former.</font></font></span><br><br><br></p>...

4 Ways to Trick Yourself into Feeling Full
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Majority of the food industry ensures consumers achieve low levels of satiety from their food. This helps increase sales. Satiety is the measure of how long it takes for you to be hungry again. Weight loss experts always recommend foods that produce high levels of satiety however; most packaged foods do the complete opposite. To take control of your eating habits, try the following methods to ensure you’re satisfied and fuller for longer.1. Have More FiberFiber is an indigestible nutrient that absorbs water from the body and your food and transports it to your intestines. This gives you a great level of satiation following a fiber-rich meal. One study showed that adding 6 grams of soluble fiber, such as from ground flaxseed to yogurt shows the same satiating power as a snack that would have an additional 260 calories. Experts recommend consuming 25 to 35 grams of fiber every day. High-carb foods on the other hand, such as buns, rolls, chips, cookies, donuts and sodas are satiety killers because they increase hunger levels after a meal.2. Pack On More ProteinProtein, the muscle building fuel, is also a great satiation booster. This is mainly because it leads to an interaction between the peptides created from the protein and the brain, increasing levels of satisfaction. Aim for 20 to 40 grams of protein per day from red meat, poultry, fish, eggs, dairy, legumes and whey protein.3. Suck on Ice CubesAs bizarre as this may sound, sucking on an ice cube triggers the brain to feel that you’re actually eating something, activating feelings of fullness. Another benefit of ice cubes is that they are calorie-free and they melt into water, which can further help you feel full. To boost ice cube’s health benefits, add flavorings such as berries, oranges or mint. Alternatively, you can make sugar-free popsicles with freshly made fruit juice. People with sensitive teeth or braces may have to be careful with this trick.4. Don’t RushThoroughly chewing your food increases oro-sensory factors, which send signals to the brain and help increase satiety. Studies show that people who spend more time chewing their food are likely to eat much less by the end of the meal. Furthermore, whenever in doubt, have the food whole instead of processed. For example, a whole fruit is far more satiating than a fruit juice, even if the latter is home made because of the chewing action required with the former....

Our 4 Favorite Constipation Remedies
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There isn’t a standard for regular bowel movements as it is different from one person to the next. However, despite the number of times you do your #2, the symptoms of constipation are usually the same for anyone. Therefore, if you aren’t pooping every day, your bowel movements are slow or painful or if your stools are dry, you most probably have constipation. Fortunately, constipation isn’t a huge cause for concern and you can improve it with simple home remedies using ingredients in your pantry. Note: See a doctor if you experience abdominal pain, unexpected weight loss or bloody stools with constipation. 1. Stock up on lemons The citric acid in lemon juice stimulates the digestive tract and helps flush out toxins and undigested matter fro the body. Having lemon water is also linked to a plethora of other benefits including clearer skin and more energy. To improve the taste of the concoction, try adding a teaspoon of honey. Some research also shows that honey may work as a mild laxative. One tried and tested trick is to have a tall glass of warm water mixed with lemon juice and honey first thing every morning. 2. Coffee Coffee contains caffeine which stimulates your digestive tract naturally. Most of us have probably had the urge to use the bathroom after a cup of Joe. Do not go over 2 to 3 cups a day as too much caffeine can mess with your energy levels and can make you feel sick. Note that coffee is also a diuretic, which means you’ll urinate a lot more after drinking it. Too much coffee may therefore, dehydrate your body by drawing water away from your colon and the forming stools. 3. Load up on fiber Going natural with your foods is one of the best ways of relieving constipation as most plant-based foods are packed with fiber that leaves your body undigested in your stool. Our bodies are naturally more accustomed to processing fruits, vegetables, grains, other plant-based foods and animal protein versus artificial, chemical and sugar-laden foods. Fiber acts as a sponge as it draws water from its surrounding, making the stools softer and bulkier. This makes it easier to pass the stools. Additionally, you should drink plenty of water to facilitate this action. Some great sources of fiber include beans, whole grains, oats, apricots, apples, plums, broccoli, green leafy vegetables and sweet potato. 4. Probiotics Probiotics are good bacteria that promote digestion and are found in your intestines. Examples of good bacteria in your gut include Lactobacillus, Sacchromyces boulardi and Bifidobacterium. Probiotics are also found in probiotic-enriched yogurt, fermented foods and in supplement form. ...

4 Lower Belly Exercises to Kill that Belly Pooch
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A flatter midsection may ease away your swimsuit concerns however, a stronger core has a myriad of health benefits beyond the aesthetics. Not only does a stronger core provide more stability to your body and make your workouts more effective, it also protects against numerous health conditions linked to belly fat. Looking for ways to get rid of that stubborn belly pooch? Keep reading.1. Scissor KicksThis exercise may look simple but it burns after just a few reps. Lie down on your back with your hands behind your head and lift your head and shoulders off your matt. Do not pull on your neck – keep your elbows wide. With your abdominal muscles, lift your legs off the ground in a straight line (the lower they are, the better the results!) and scissor kick, crossing one foot over the other and alternating. Keep alternating without pushing your chin forward or straining your neck. Perform 25 reps, stop for 5 seconds and perform 2 more sets.2. Jack KnivesLie down on your back with feet together and legs extended. Place your arms overhead and inhale. As you exhale, suck in your abs, squeezing them and raise your right arm and left leg causing a contact between hand and foot or ankle. Lower to starting position while inhaling and repeat for 15 seconds. Switch sides immediately and repeat with opposite side for 15 more seconds.3. Leg RaisesLie down on your mat and place your hands under your tailbone to stabilize your back. Tighten your core and lift your legs using your abdominals until they are perpendicular to the ground. Keep your toes pointed and legs straight. If you are unable to keep them straight, it is still okay to perform this exercise with your knees bent. Slowly lower the legs back to the ground using your ab muscles. Do not drop your legs haphazardly as this will make the exercise ineffective. Avoid this exercise if it causes pain in the lower back. However, you can expect soreness in your lower belly, which is a good thing!4. Roll UpsLie down on your back, stretching your arms and legs so that you form a straight line with your body. Inhale deeply and bring your arms overhead. Begin to curl your body off the mat, starting from the shoulders, vertebrae by vertebrae. The slower you do this move, mimicking a curling motion rather than going just straight up, the more effective the exercise will be. Exhale when your upper body forms a right angle with your legs and continue rolling forward so that you can reach your toes. Inhale and return to starting position, again very slowly. Repeat 10 times....

4 Lower Belly Exercises to Kill that Belly Pooch
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A flatter midsection may ease away your swimsuit concerns however, a stronger core has a myriad of health benefits beyond the aesthetics. Not only does a stronger core provide more stability to your body and make your workouts more effective, it also protects against numerous health conditions linked to belly fat. Looking for ways to get rid of that stubborn belly pooch? Keep reading. 1. Scissor Kicks This exercise may look simple but it burns after just a few reps. Lie down on your back with your hands behind your head and lift your head and shoulders off your matt. Do not pull on your neck – keep your elbows wide. With your abdominal muscles, lift your legs off the ground in a straight line (the lower they are, the better the results!) and scissor kick, crossing one foot over the other and alternating. Keep alternating without pushing your chin forward or straining your neck. Perform 25 reps, stop for 5 seconds and perform 2 more sets. 2. Jack Knives Lie down on your back with feet together and legs extended. Place your arms overhead and inhale. As you exhale, suck in your abs, squeezing them and raise your right arm and left leg causing a contact between hand and foot or ankle. Lower to starting position while inhaling and repeat for 15 seconds. Switch sides immediately and repeat with opposite side for 15 more seconds. 3. Leg Raises Lie down on your mat and place your hands under your tailbone to stabilize your back. Tighten your core and lift your legs using your abdominals until they are perpendicular to the ground. Keep your toes pointed and legs straight. If you are unable to keep them straight, it is still okay to perform this exercise with your knees bent. Slowly lower the legs back to the ground using your ab muscles. Do not drop your legs haphazardly as this will make the exercise ineffective. Avoid this exercise if it causes pain in the lower back. However, you can expect soreness in your lower belly, which is a good thing! 4. Roll Ups Lie down on your back, stretching your arms and legs so that you form a straight line with your body. Inhale deeply and bring your arms overhead. Begin to curl your body off the mat, starting from the shoulders, vertebrae by vertebrae. The slower you do this move, mimicking a curling motion rather than going just straight up, the more effective the exercise will be. Exhale when your upper body forms a right angle with your legs and continue rolling forward so that you can reach your toes. Inhale and return to starting position, again very slowly. Repeat 10 times. ...

Exercises to Tone your Arms Without Equipment
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If you want to enjoy your reflection, flexing your arms, we have good news for you. You don’t need a gym membership for super toned arms. The following exercises are super challenging and do not require any equipment.1. Diamond pushupsThe back of your arms will burn with this pushup variation because it works the triceps like no other workout. The exercise looks simple but it’s pretty challenging so you may have to start on your knees if it’s your first time doing a pushup.Start in plant position with hands under your shoulders. Keep your back straight and butt tucked in. If you aren’t doing this exercise on your knees, separate your feet shoulder-width apart for increased balance. Now, place your hands on the mat under your sternum making sure that the tips of your thumbs and index fingers are touching each other, forming a rough diamond or triangle shape. Lower your chest toward the mat by bending your elbows to the sides. Exhale and lift yourself back up, straightening your arms. This makes one rep. Repeat 10-20 times. If your arms are giving in, get on your knees but don’t stop!2. Chair dipsSit on the edge of a sturdy chair with your hands at the edge of the seat. Keep your legs extended and fingers facing forward. Flex your feet. Lift yourself off the chair using your arms. Bend the elbows and lower your body until your upper arms are parallel to the ground and your hips are under your shoulders. Push with your hands to rise back to starting position. Repeat 12 times.3. Pushup rotationsTo challenge your entire body with just a pushup, we recommend adding a twist – literally!Get into plank position with your feet aligned with your hips. Keep your back straight and tummy tight. Lower your body to the mat, push with your arms and return to plank position. Now twist your body to the left, allowing your left arm to reach the ceiling without moving your hip up or down. Bring your hand back to the mat. This is one rep. Repeat by doing a pushup, but this time, twist to the right and reach the ceiling with your right hand. Perform 10 reps on each side.4. Grab and goGet into tabletop position with your face up, knees bent, hips lifted and hands under shoulders, fingers forward. Lower your body by bending your elbows and then straighten your arms. Grab your left foot with your right hand and return to tabletop position. Repeat with opposite hand and opposite foot. Keep alternating sides for 30 seconds. Rest for 10 seconds and repeat....

Exercises to Tone your Arms Without Equipment
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If you want to enjoy your reflection, flexing your arms, we have good news for you. You don’t need a gym membership for super toned arms. The following exercises are super challenging and do not require any equipment. 1. Diamond pushups The back of your arms will burn with this pushup variation because it works the triceps like no other workout. The exercise looks simple but it’s pretty challenging so you may have to start on your knees if it’s your first time doing a pushup. Start in plant position with hands under your shoulders. Keep your back straight and butt tucked in. If you aren’t doing this exercise on your knees, separate your feet shoulder-width apart for increased balance. Now, place your hands on the mat under your sternum making sure that the tips of your thumbs and index fingers are touching each other, forming a rough diamond or triangle shape. Lower your chest toward the mat by bending your elbows to the sides. Exhale and lift yourself back up, straightening your arms. This makes one rep. Repeat 10-20 times. If your arms are giving in, get on your knees but don’t stop! 2. Chair dips Sit on the edge of a sturdy chair with your hands at the edge of the seat. Keep your legs extended and fingers facing forward. Flex your feet. Lift yourself off the chair using your arms. Bend the elbows and lower your body until your upper arms are parallel to the ground and your hips are under your shoulders. Push with your hands to rise back to starting position. Repeat 12 times. 3. Pushup rotations To challenge your entire body with just a pushup, we recommend adding a twist – literally! Get into plank position with your feet aligned with your hips. Keep your back straight and tummy tight. Lower your body to the mat, push with your arms and return to plank position. Now twist your body to the left, allowing your left arm to reach the ceiling without moving your hip up or down. Bring your hand back to the mat. This is one rep. Repeat by doing a pushup, but this time, twist to the right and reach the ceiling with your right hand. Perform 10 reps on each side. 4. Grab and go Get into tabletop position with your face up, knees bent, hips lifted and hands under shoulders, fingers forward. Lower your body by bending your elbows and then straighten your arms. Grab your left foot with your right hand and return to tabletop position. Repeat with opposite hand and opposite foot. Keep alternating sides for 30 seconds. Rest for 10 seconds and repeat. ...

Top Foods for Fiber
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Dietary fiber is a vital nutrient your body needs for the proper functioning of the digestive tract and to help you feel full. Lack of fiber in your diet leads to overeating, high cholesterol and blood sugar levels, constipation and hemorrhoids. Whether you want to treat your constipation or lose a few pounds, including the following high-fiber foods will help:BranThe simplest way to increase your fiber intake is to load up on some bran. Oat bran is a rich source of soluble fiber (12 grams per ounce), which helps in lowering blood sugar and cholesterol levels. On the other hand corn (22 grams per ounce), wheat( 12 grams per ounce) and rice (6 grams per ounce) bran are dense in insoluble fiber. Insoluble fiber is great for helping you feel full, for weight loss and for constipation. You can get your daily bran intake by sprinkling them on your favorite hot cereals, pancakes and muffins or get them via high-fiber cereals.Lentils (daal)With 15.6 grams of fiber per cup when cooked, lentils are the best examples of healthy being incredibly delicious. Not only do they make a filling dish, they’re also loaded with protein and minerals. Lentils are more versatile compared to other legumes and they have a shorter cooking time.Black BeansBlack beans can be thrown into salads, rice dishes and mixed together with other high-fiber ingredients such as sweet potato and peppers to create a heart-healthy and filling meal. With 15 grams of fiber per cup, cooked, black beans are also packed with protein and complex carbohydrates.ArtichokesWe love our artichokes roasted with other vegetables to maximize our fiber and mineral intake but you can have this amazing vegetable any way you want and reap its benefits. We can’t understand why they’re so underrated given their high fiber content (10.3 grams for a medium artichoke) but we will definitely recommend this vegetable for any veggie and non veggie lover as it’s incredibly versatile and can be prepared in many ways.AvocadosWe’ve been going avo-crazy recently – who can blame us? They taste great on whole grain toast and in chicken salads. With 10.5 grams of fiber per cup of sliced avocado, there’s no further explanation needed on why avocados can create a filling breakfast. Other important nutrients in avocados include omega-3 fatty acids, folate, vitamin B6, vitamin C, vitamin E, vitamin K and potassium. Sure, avocados are high on calories due to their fat content but they’re rich in good fats, which makes them excellent for heart health.RaspberriesLooking for a quick fix for your sugar cravings? Try having a cup of raspberries for 8 grams of fiber, a ton of antioxidants and minerals. You can even use raspberries to prepare a breakfast or dessert with coconut, Greek yogurt or oatmeal.FigsFigs are different from other fiber sources because they have a balanced amount of soluble and insoluble fiber. One cup of dried figs will give you 14.6 grams of total fiber along with potassium, copper, manganese, pantothenic acid and vitamin B6. Figs are also great for lowering blood pressure and for preventing macular degeneration....

Top Foods for Fiber
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Dietary fiber is a vital nutrient your body needs for the proper functioning of the digestive tract and to help you feel full. Lack of fiber in your diet leads to overeating, high cholesterol and blood sugar levels, constipation and hemorrhoids. Whether you want to treat your constipation or lose a few pounds, including the following high-fiber foods will help: Bran The simplest way to increase your fiber intake is to load up on some bran. Oat bran is a rich source of soluble fiber (12 grams per ounce), which helps in lowering blood sugar and cholesterol levels. On the other hand corn (22 grams per ounce), wheat( 12 grams per ounce) and rice (6 grams per ounce) bran are dense in insoluble fiber. Insoluble fiber is great for helping you feel full, for weight loss and for constipation. You can get your daily bran intake by sprinkling them on your favorite hot cereals, pancakes and muffins or get them via high-fiber cereals. Lentils (daal) With 15.6 grams of fiber per cup when cooked, lentils are the best examples of healthy being incredibly delicious. Not only do they make a filling dish, they’re also loaded with protein and minerals. Lentils are more versatile compared to other legumes and they have a shorter cooking time. Black Beans Black beans can be thrown into salads, rice dishes and mixed together with other high-fiber ingredients such as sweet potato and peppers to create a heart-healthy and filling meal. With 15 grams of fiber per cup, cooked, black beans are also packed with protein and complex carbohydrates. Artichokes We love our artichokes roasted with other vegetables to maximize our fiber and mineral intake but you can have this amazing vegetable any way you want and reap its benefits. We can’t understand why they’re so underrated given their high fiber content (10.3 grams for a medium artichoke) but we will definitely recommend this vegetable for any veggie and non veggie lover as it’s incredibly versatile and can be prepared in many ways. Avocados We’ve been going avo-crazy recently – who can blame us? They taste great on whole grain toast and in chicken salads. With 10.5 grams of fiber per cup of sliced avocado, there’s no further explanation needed on why avocados can create a filling breakfast. Other important nutrients in avocados include omega-3 fatty acids, folate, vitamin B6, vitamin C, vitamin E, vitamin K and potassium. Sure, avocados are high on calories due to their fat content but they’re rich in good fats, which makes them excellent for heart health. Raspberries Looking for a quick fix for your sugar cravings? Try having a cup of raspberries for 8 grams of fiber, a ton of antioxidants and minerals. You can even use raspberries to prepare a breakfast or dessert with coconut, Greek yogurt or oatmeal. Figs Figs are different from other fiber sources because they have a balanced amount of soluble and insoluble fiber. One cup of dried figs will give you 14.6 grams of total fiber along with potassium, copper, manganese, pantothenic acid and vitamin B6. Figs are also great for lowering blood pressure and for preventing macular degeneration. ...

4 Exercises That Will Destroy That Muffin Top
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Previously considered a tasty treat, the muffin top is now one of the most dreaded aspects of the body and women want them gone asap. Unfortunately, crunches aren’t working for you but this is mainly because the muffin top is primarily fat but muscles such as the abs, glutes and lower back are attached underneath, making crunches ineffective in getting rid of them. However, working all of these muscles can help cinch your waistline and shrink that muffin top. The following are some hardcore exercises that will kill that muffin top, left and right.1. Dumbbell squat to shoulder press rotationHolding a pair of dumbbells with each hand by your side, bend into a squat as if you’re sitting on a chair. Push your hips back and keep your abs tight and back straight. When you’re returning to standing position, push the dumbbells overhead while twisting your torso to the right. You should feel your obliques working. Make this one seamless movement by lowering the dumbbells and going back to squat position. Repeat with left side. Perform 6 reps on each side.2. Lunge to overhead pressHold dumbbells in each hand at shoulder height and get into a lunge position. Bend your right knee to a right angle in front of your body, making sure your knee does not go beyond the plane of your toes. Keep the left leg extended behind you with the left knee slightly bent. Keep your neck and beck neutral. As you return to standing position, tighten your core and press the dumbbells overhead. Bend your knees again to return to lunging position and lower the dumbbells to shoulder height. Perform 6 reps on one side and repeat on the other side. To make this exercise more challenging, perform walking lunges while keeping other movements the same.3. Weighted Russian twistThis is definitely one of our favorites when it comes to killing the obliques. Sit on a mat with knees slightly bend and heels on the floor. Hold a heavy weight (5 to 10 pound) dumbbell, kettlebell or medicine ball in front of your chest and lean back, engaging your abs. The lower you lean back, the harder this exercise will be. Twist right and touch the weight to the floor and then twist left, touching the weight to the floor again. This is one rep. Perform 15 to 20 reps.4. Scorpion twistLie face down with your legs extended, your arms out and your palms touching the mat. Swing your right foot back bending the knee over your body and placing your foot as close as possible to your left hand. This should be one big motion done smoothly. Return to start and repeat on the other side. Perform 10 reps per side....