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IS ALCOHOL MAKING ME FAT
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Excessive drinking isn’t good for you, this is no secret, but recent studies reveal that it may be worse than we originally thought it was – which is why most of us go crazy on the weekends. How alcohol affects your body? When you consume alcohol, it enters your stomach and about 25 percent of it is absorbed into your bloodstream immediately. The remainder of the alcohol continues down your digestive tract and is absorbed into the bloodstream via the small intestine. Once the alcohol reaches your bloodstream, it enters the liver where it is broken down. Alcohol is a stimulant, therefore, you feel relaxed after having your first drink. As you increase your alcohol intake, its effects amplify and you become “drunk.” How it causes weight gain? Alcohol has zero nutritional value and it is rich in calories, so there’s no doubt that it is going to cause weight gain. 1. Alcohol is burnt first in your system for fuel. This means that the rest of the calories in your body are not used and will thus, be stored as fat 2. Alcohol stimulates the production of insulin. Insulin is a hormone that stimulates fat storage 3. Alcohol dehydrates you, which usually induces the drinker to drink more because he is thirsty. Furthermore, it causes the body to remove exceedingly high amounts of fluid which can be bad for the body 4. Alcohol comprises of liquid calories. Liquid calories are easy to consume so a drinker may consume more alcohol than he intended to without even realizing it How to drink smart? Alcohol, if consumed in moderation, can relax you and make you feel good. This helps in eliminating stress caused by huge workloads, a nagging partner, a failing relationship etc. Stress is a major factor that is directly linked to weight gain and a myriad of health issues. Therefore, if having a glass of wine helps you unwind, then the positive effects of alcohol outweighs its negatives effects – in such a situation. However, never use alcohol to run away from your problems. If you use alcohol to remedy your misery, you may want to consider seeking professional help and reducing alcohol intake. Furthermore, red wine is packed with antioxidants so it’s best to stick to this alcoholic beverage. Note that only one glass of wine is recommended *If you’re the type of person who intends to drink one or two and ends up drinking six, reevaluate your goals and try to abstain from alcohol altogether. *If your goal is to lose weight and gain muscle fast, avoid alcohol as much as possible because it is devoid of nutrients and packed with calories. If you need to lose weight because of a wedding or a competition, it’s best to eliminate it from your diet completely. Alcohol can mess with your sleep patterns and cause hormonal imbalances which can hinder you from reaching your goals on time. *If your goal is to simply feel better and create a healthier lifestyle, ease into drinking less. Start by having a glass of red wine or beer after work (if you drink every day) and couple this with this healthy eating and regular exercising. If this allows your body to progress in the right direction, continue with the routine. If it doesn’t, reduce alcohol consumption even further to one or two glasses of wine per week. ...

HOW TO AVOID WEIGHT GAIN IN LONG FLIGHTS
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It’s that time of the year again. School’s out or nearly out and for many of us that means jetting off to exotic climes and scenic destinations. When you’re planning a vacation, you probably start by figuring out where you’re going to go, how you’re going to get there, where you’re going to stay, and what you’ll want to do once you get there. But there is something else also you might have to plan to make your travel a happy one – weight gain. If you want to avoid returning from your holiday with loads of dreaded excess baggage that might creep around your middle or derriere, you’ll need to eat and drink reasonably, and that begins from the moment you step on the plane! Here are some useful to do and to avoid tips, which might prove really helpful to take off those calories: WHAT TO DO – TIPS 1. Plan ahead Planning in advance will help you keep off the immediate meal decisions. Have a thorough check at the airport eateries in case you want to eat before you fly, else order a special nutritious meal in the plane that has more veggies and less fat & sugar. 2. Eat veggies at every meal Start your meal with an olive oil & lemon juice dressed salad. Crowd your plate with extra veggies and eat them before you start eating anything else. By doing this, you’ll eat low-calorie, nutritious foods, curb your appetite and be less likely to overeat on starches and animal proteins. 3. Stay hydrated No matter where you are, drinking lots of water will keep your body working properly. Everyone knows airplane air is dry. Drinking a liter or two of water before your flight will not only keep you hydrated but will curb your appetite too. Often the body confuses thirst for hunger, leading you to eat unnecessary calories, which will also be avoided with sufficient water intake. 4. Safe snacks No matter what your travel mode is, easy-to-pack foods like protein bars, almonds, seaweed snacks, lentil chips, fruit, string cheese and individual packs of baby carrots always come to your savior. Along with this, in the flight, ask for nuts or fruit instead of pretzels and chips. And choose 1 percent milk as your beverage of choice (other than water). Its perfect combination of protein (8 g), carbohydrates (11 g), and fat (2 g) will fill you up and keep you that way better than nearly any other snack. Other good foods to pack are dates, dried mango, crackers, cherries, carrot, celery sticks, smoked salmon, homemade popcorn, and bean salad. 5. Keep moving When flights are delayed, use the time to walk around in the terminal rather than letting the restaurants and watering holes beckon. At some large airports, you can easily log a mile or more by walking back and forth along the concourses. Even in the flight, rather than being stuck to your seat just keep strolling a little every two hours for better functioning of your digestive system. It doesn’t matter what you do, just keep moving. WHAT TO AVOID – TIPS 1.Avoid zoning out with menus Don’t glaze your eyes over the menu. A double chocolate cheesecake has the same amount of calories when at home and when traveling. It’s time to grip your temptations and apply the same healthy rules you follow at home. Look out for some healthy and simple dishes, prefer green salads! 2. Avoid aerated drinks and alcohols Watch out for empty liquid calories. Avoid chugging sodas, cocktails, and alcoholic drinks else you’ll rack up a bundle of calories. Stick to water, iced tea or lightly sweetened sports beverages instead. 3. Miss the complementary Give the complimentary snacks served with drinks a miss. It’s tempting to overeat starchy bagels, cereal, and waffles and it’s far more easy to eat more than you should, especially when you’re not paying for it. Avoid it, instead be on the lookout for fresh fruit, and maybe some protein in the form of hard-boiled eggs or yogurt. 4. Avoid eating large portions A Small portion is a key to keep your weight loss regime on the right track. If you really want to have a to-die-for dish or dessert that’s packed with calories, share it. Don’t deprive yourself, rather have a few bites, relish it and appreciate it. 5.Ignore the sides It’s all the extras/side dishes that have the potential to pile on the unnecessary pounds/calories like the mayo dressing of your salad, the cheese and biscuits, the butter with the roll, and the after-dinner chocolate. Avoid them as much as you can. Keep these tips in mind next time you travel to keep loads of excess weight baggage at bay. Bon Voyage! ...

HOW TO AVOID WEIGHT GAIN IN LONG FLIGHTS
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 It’s that time of the year again. School’s out or nearly out and for many of us that means jetting off to exotic climes and scenic destinations. When you’re planning a vacation, you probably start by figuring out where you’re going to go, how you’re going to get there, where you’re going to stay, and what you’ll want to do once you get there. But there is something else also you might have to plan to make your travel a happy one – weight gain. If you want to avoid returning from your holiday with loads of dreaded excess baggage that might creep around your middle or derriere, you’ll need to eat and drink reasonably, and that begins from the moment you step on the plane!Here are some useful to do and to avoid tips, which might prove really helpful to take off those calories:WHAT TO DO – TIPS1. Plan aheadPlanning in advance will help you keep off the immediate meal decisions. Have a thorough check at the airport eateries in case you want to eat before you fly, else order a special nutritious meal in the plane that has more veggies and less fat & sugar.2. Eat veggies at every mealStart your meal with an olive oil & lemon juice dressed salad. Crowd your plate with extra veggies and eat them before you start eating anything else. By doing this, you’ll eat low-calorie, nutritious foods, curb your appetite and be less likely to overeat on starches and animal proteins.3. Stay hydratedNo matter where you are, drinking lots of water will keep your body working properly. Everyone knows airplane air is dry. Drinking a liter or two of water before your flight will not only keep you hydrated but will curb your appetite too. Often the body confuses thirst for hunger, leading you to eat unnecessary calories, which will also be avoided with sufficient water intake.4. Safe snacksNo matter what your travel mode is, easy-to-pack foods like protein bars, almonds, seaweed snacks, lentil chips, fruit, string cheese and individual packs of baby carrots always come to your savior. Along with this, in the flight, ask for nuts or fruit instead of pretzels and chips. And choose 1 percent milk as your beverage of choice (other than water). Its perfect combination of protein (8 g), carbohydrates (11 g), and fat (2 g) will fill you up and keep you that way better than nearly any other snack.Other good foods to pack are dates, dried mango, crackers, cherries, carrot, celery sticks, smoked salmon, homemade popcorn, and bean salad.5. Keep movingWhen flights are delayed, use the time to walk around in the terminal rather than letting the restaurants and watering holes beckon. At some large airports, you can easily log a mile or more by walking back and forth along the concourses. Even in the flight, rather than being stuck to your seat just keep strolling a little every two hours for better functioning of your digestive system. It doesn’t matter what you do, just keep moving.WHAT TO AVOID – TIPS1.Avoid zoning out with menusDon’t glaze your eyes over the menu. A double chocolate cheesecake has the same amount of calories when at home and when traveling. It’s time to grip your temptations and apply the same healthy rules you follow at home. Look out for some healthy and simple dishes, prefer green salads!2. Avoid aerated drinks and alcoholsWatch out for empty liquid calories. Avoid chugging sodas, cocktails, and alcoholic drinks else you’ll rack up a bundle of calories. Stick to water, iced tea or lightly sweetened sports beverages instead.3. Miss the complementaryGive the complimentary snacks served with drinks a miss. It’s tempting to overeat starchy bagels, cereal, and waffles and it’s far more easy to eat more than you should, especially when you’re not paying for it. Avoid it, instead be on the lookout for fresh fruit, and maybe some protein in the form of hard-boiled eggs or yogurt.4. Avoid eating large portionsA Small portion is a key to keep your weight loss regime on the right track. If you really want to have a to-die-for dish or dessert that’s packed with calories, share it. Don’t deprive yourself, rather have a few bites, relish it and appreciate it.5.Ignore the sidesIt’s all the extras/side dishes that have the potential to pile on the unnecessary pounds/calories like the mayo dressing of your salad, the cheese and biscuits, the butter with the roll, and the after-dinner chocolate. Avoid them as much as you can.Keep these tips in mind next time you travel to keep loads of excess weight baggage at bay. Bon Voyage!...

A HEALTHY EATING SCHEDULE BOOSTS WEIGHT LOSS
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One of the major problems that are faced by weight watchers is to stick to a healthy eating plan and stay within their calorie target limits. Sometimes they tend to go beyond the total calorie limit and sometimes the intake is very less, both of these actions lead to unnecessarily delay in the weight loss process. The main aim of the healthy eating plan is to put forward the daily food intake items with optimal number of calories, which will ultimately, contribute in boosting the weight loss process. The total calorie consumption in a day should be divided effectively so that you remain satisfied and have enough to eat thorough out the day. If you eat too many calories in the early part of the day, you’ll be hungry for the rest of the day. Also, if you save all your calories for the later part of the day, you may anyway sabotage your weight loss program. The main benefits of adopting a healthy eating plan is that it keeps surprises at bay. You have a pre-defined plan about what to eat at what time, which makes sticking to healthy eating patterns easy and simplified. The main elements that you need to think about while making a healthy eating plan are: a) How many calories? The main element of creating a healthy plan is the number of calories you need to consume in a day. While creating a healthy schedule make, sure you space out the calories intake, so you don’t feel too hungry at any time. For example, if you plan to consume 18ookcal in a day. Let’s consider that the plan includes 3 meals and 2 snacks. Proportionately each meal should contain 500 calories and each snack should contain 150 calories. Make sure that you pile up your plate with healthy and nutritious meals and snacks and keep fatty & sugary junk foods at bay! b) What’s your lifestyle pattern? Another major aspect to consider is which times during the day is convenient for you to have a meal or snack. For example, if you have a traditional first shift functioning schedule, you would find it easy to eat your meals in the morning followed by regular food intake patterns. But if your work schedule is different, you would require far more adjustments. It would be more convenient for you to split the calories into 5 small meals rather than same large meal pattern followed in the traditional rule of thumb! c) How often should you eat? It is very important that you eat every 3-4 hours to keep weight loss functioning active in your body. Avoid longer gaps in meals and snacks as they could cause your blood sugar levels to drop too low, resulting in energy slumps, mood swings, and the temptation to overeat. Having moderate calories throughout the day keeps your energy levels stable and stomach happy. Not only this, it also boosts your metabolism and helps you burn more calories. So, even if you haven’t stuck to a healthy eating schedule in the past, these benefits are enough motivating for you to do it now. You will immediately notice these changes – higher energy levels, better mental clarity and emotional resilience. This is because you are providing your body with the fuel it requires so that it can perform its functions properly. ...

A Healthy Eating Schedule Boosts Weight Loss
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One of the major problems that are faced by weight watchers is to stick to a healthy eating plan and stay within their calorie target limits. Sometimes they tend to go beyond the total calorie limit and sometimes the intake is very less, both of these actions lead to unnecessarily delay in the weight loss process. The main aim of the healthy eating plan is to put forward the daily food intake items with optimal number of calories, which will ultimately, contribute in boosting the weight loss process.The total calorie consumption in a day should be divided effectively so that you remain satisfied and have enough to eat thorough out the day. If you eat too many calories in the early part of the day, you’ll be hungry for the rest of the day. Also, if you save all your calories for the later part of the day, you may anyway sabotage your weight loss program. The main benefits of adopting a healthy eating plan is that it keeps surprises at bay. You have a pre-defined plan about what to eat at what time, which makes sticking to healthy eating patterns easy and simplified.The main elements that you need to think about while making a healthy eating plan are:a) How many calories?The main element of creating a healthy plan is the number of calories you need to consume in a day. While creating a healthy schedule make, sure you space out the calories intake, so you don’t feel too hungry at any time. For example, if you plan to consume 18ookcal in a day. Let’s consider that the plan includes 3 meals and 2 snacks. Proportionately each meal should contain 500 calories and each snack should contain 150 calories. Make sure that you pile up your plate with healthy and nutritious meals and snacks and keep fatty & sugary junk foods at bay!b) What’s your lifestyle pattern?Another major aspect to consider is which times during the day is convenient for you to have a meal or snack. For example, if you have a traditional first shift functioning schedule, you would find it easy to eat your meals in the morning followed by regular food intake patterns. But if your work schedule is different, you would require far more adjustments. It would be more convenient for you to split the calories into 5 small meals rather than same large meal pattern followed in the traditional rule of thumb!c) How often should you eat?It is very important that you eat every 3-4 hours to keep weight loss functioning active in your body. Avoid longer gaps in meals and snacks as they could cause your blood sugar levels to drop too low, resulting in energy slumps, mood swings, and the temptation to overeat. Having moderate calories throughout the day keeps your energy levels stable and stomach happy. Not only this, it also boosts your metabolism and helps you burn more calories.So, even if you haven’t stuck to a healthy eating schedule in the past, these benefits are enough motivating for you to do it now. You will immediately notice these changes – higher energy levels, better mental clarity and emotional resilience. This is because you are providing your body with the fuel it requires so that it can perform its functions properly....

Quinoa
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Considered as the “mother of all grains” by the Incas Empire four thousand years ago, quinoa was believed to be sacred as it increased the stamina of the warriors. Quinoa is packed with protein, minerals, fiber and it is gluten-free. Quinoa is a grain crop, which is grown for its seeds that are edible – it is not a cereal grain. However, it is a pseudo- grain which means although it is a seed; it is prepared and consumed like any other grain. People in South America have been eating it for thousands of years, but it became popular as a superfood only a few years ago. High in fiber and protein Quinoa can be found in three main types, white, black and red. It is incredibly rich in fiber and has a good amount of soluble fiber in it as well. Studies show that soluble fiber help lower cholesterol levels, blood sugar levels, and sugar cravings. It also increases your feeling of fullness and satiation and helps with weight loss. In addition, it comprises of all essential amino acids, making it a complete protein. Essential amino acids cannot be made in the human body and should thus, be taken from your diet. Many foods aren’t complete protein sources and do not contain all essential amino acids like lysine. Quinoa, however, is rich in all essential amino acids and is, therefore, an excellent protein source. It contains far more protein than most grains. Its fiber content beats many other grains too. One cup of cooked quinoa will give you 8 grams of protein, making it an excellent vegetarian protein source for vegans and vegetarians who cannot consume animal protein. Low glycemic index The Glycemic index (GI) is a measure of how fast the food you consume can raise your blood sugar levels. It is especially useful for diabetics who have to keep track of the sugar content of foods they eat. However, non-diabetics can benefit from knowing the GI of certain foods too. Foods that have a high glycemic index stimulate hunger which can cause weight gain and obesity. High GI foods are therefore, major contributors to chronic diseases such as diabetes, obesity and heart disease. Quinoa has a very low glycemic index and since it is high in fiber, it is super filling and you won’t need much of it during your meals. High mineral content The modern diet does not provide people with enough minerals, especially magnesium, zinc, potassium, and iron. Quinoa has all of these minerals and its magnesium content is about 30 percent of your recommended daily intake. Make sure you soak or sprout your quinoa before cooking as this will reduce the phytic acid content in it. Phytic acid binds with the minerals in quinoa making them less bioavailable. ...

COULD WHITE BE MAKING YOU FAT
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White foods are foods that have been refined and processed, such as white flour, bread, buns, pasta, rice, cereal, sugar, salt, high-fructose corn syrup, crackers, cookies, pies etc. Many natural and unprocessed foods are white in color too, such as onions, white beans, potatoes, and cauliflower but these don’t fall under white foods because they are healthy. The difference between unhealthy and healthy white foods depends on how they are processed and their fiber content. Healthier alternatives to white foods such as brown rice instead of white rice are rich in fiber and antioxidants. Bad carbs make you fat Unhealthy white carbs or refined carbs/sugars are easily digested and absorbed by the bloodstream. This raises blood glucose levels and stimulates the production of insulin. Insulin is a hormone that converts the excess sugar to stored fat in the body and uses glucose as a prime source of energy. Furthermore, increased blood sugar and insulin levels trigger hunger and cravings within one to hours of eating. This increases your likelihood of overeating and consuming unhealthy food. In addition, refined carb products have very little nutritional value, some good examples include sweetened drinks such as candies, sodas, and packaged fruit juices. However, good carbs or complex carbohydrates are more filling and nutritionally rich as they are high in fiber and minerals and vitamins. Weight loss becomes much easier when you choose foods that are more filling as this prevents cravings and overeating. Eliminate sugar Sugar is difficult to give up on. According to the American Heart Association, Americans consume an equivalent of 22 teaspoons of sugar from their food and drinks, particularly soda and candy. These calories can add up with time and cause major weight gain. Whether you have a sugary fruit juice or a piece of candy, most sugary foods provide little to no nutritional value to consumers. Moreover, consuming sugary food leads to more sweet cravings. Frequent consumption of sugar is linked to diabetes, obesity and heart disease in adults. How to consume less white carbs Make sure you always read the food labels on products before purchasing them. Check their sugar content and see if they are safe to consume if you’re trying to lose weight. Ideally, you should avoid foods containing any sugar or high-fructose corn syrup. When you’re purchasing bread, pasta and cereals always opt for products that are whole grain and not made with white flour. Whole grain products often consist of higher levels of fiber, which are more filling and prevent you from overeating. If you enjoy sugar and sweets, try natural sweeteners such as banana, mango and other fruits and honey. Go for raw cacao, unsweetened cocoa or dark chocolate without added sugar if you love chocolates – these can be added to yogurt and fruit too to make a healthy and nutritious dessert. Salt counts too Salt, although not a white carb, is still white and most of us need to reduce it in our diet. Although you need a small amount of salt in your diet because it is an important electrolyte, many people are likely to consume too much of it. In addition, the saltiest foods are often the unhealthiest, such as fast food, cookies, chips, processed soups, canned products etc. Salted nuts and other products containing added salt should be avoided as much as possible too. Try your best to make your meals at home – this will give you control over the ingredients you add, including salt. Salt intake is not directly linked to fat storage in the body, however. What it does do is that it shows a higher number on the scale due to water retention. Salt holds water back in your body, which should otherwise be flushed out. Reduce salt intake and consumption of unhealthy white carbs for optimum weight loss. ...

DOES EATING EVERY 2 HOURS HELP WEIGHT LOSS
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Eating frequently can help control your appetite, enhance your concentration and maintain or increase muscle mass. In order to lose weight, consider having your meals every two to three hours a day to keep your body’s energy level stable throughout the day. Here’s more on eating frequently: Controlled blood sugar levels When your blood sugar levels go down, cortisol levels increase resulting in cravings for sugar, increased belly fat, decreased immunity and hormonal imbalances. This can affect how you feel about food and cause feeling of pleasure and sleepiness following a large meal. Although food should be enjoyed, you begin to reach for food more even when you’re not hungry, especially while you’re stressed or bored. Increased metabolism Eating three or two large meals a day can slow down your metabolism and push the body to store energy instead of using it to fuel your bodily functions. Eating frequently convinces the body that it has to burn food to use it as energy. Maintain muscle mass Your body is constantly trying to avoid burning its stored fat to fuel. Not eating frequently makes it even easier for the body to do so as it begins to use muscle protein for fuel. Eating often will help prevent it from consuming muscle protein. How you should eat often: Have breakfast every day Your body is deprived of food while you sleep so it is extremely important that you have breakfast. Your body is in a fasted state and is low in energy, therefore, it will use its glycogen and muscle protein for energy, not fat. Having breakfast will not only prevent the body from using muscle protein, but it will give you a kick start to your day and help you avoid unhealthy foods. Plan your meals Having a meal every 2 to 3 hours of the day can sound a little tough but it can be made easy with a little planning. Plan your meals a week ahead on a Saturday and go grocery shopping on Sunday. Having frequent meals does not mean you have 4-6 large meals per day. It means you divide the three meals you normally have to 6. For example, you can have oatmeal for breakfast, an apple, green smoothie or carrots for snack, a salad or sandwich for lunch, nuts or a shake for your next snack, dinner and then a final snack meal which can be a small snack or smoothie. Some good examples of snacks include: 1. Greek yogurt Greek yogurt is packed with protein and contains probiotics which keep your gut healthy. Add in some berries or a sliced mango to add flavor. 2. Walnuts Walnuts are rich in omega 3 fatty acids and antioxidants which aid in weight loss and improve mood. You can keep a bag of walnuts with you in your bag, purse or office drawer and have a handful when you’re hungry. Walnuts can be paired with a small piece of low-fat cheese or if you want more, you can add them to your breakfast oatmeal or lunch salad. 3. Apples Apples consist of pectin and fiber which control your appetite. You can have it with your favorite nut butter to add in that omega 3 kick. 4. Tea Tea, such as green tea, black tea or white tea is a great snack and it can aid in weight loss too. Tea is rich in antioxidants and according to many studies tea, particularly green and white tea can improve metabolism and help burn more fat. ...

How To Avoid Holidays Weight Gain
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Holiday season, is all about celebrating, having fun, and indulging in decadent desserts, rich beverages, and holiday festivities that disrupt your normal eating routine. Most people don’t want to give up any holiday foods, fun, and activities. Indulgence is good…..to a point. Go ahead and enjoy, but make a commitment to celebrate in moderation. This commitment is not a form of self-denial; rather, it is a way to enjoy the indulgences of the season without harming your health. Let’s ponder over some smart tricks and strategies which, highlight a simple way to navigate through holiday party food spreads, hectic schedules, and sidelined gym routines without spoiling the fun and enjoyment:- 1. Prefer proteins Proteins play an important role in maintaining and losing weight as they have high satiety value. Some of the tasty high protein food items include turkey, chicken, quinoa, lentils, beans! 2. Use smaller plates It has been observed over years that plate size has a significant role to play in weight loss. Using smaller plates tends to make you full with less quantity of food. So whenever dining out at a restaurant choose the smaller salad plate (7-10 inches) instead of a tray-like one (12 inches or more). 3. Fix it with fiber Fiber is a good natural way to reduce body fat. It does not metabolize fat quicker or more efficiently, but it will help you regulate your weight by decreasing the intake of calories. Snacking on vegetables and high-fiber items like legumes can help keep you fuller, longer & curb cravings for fatty/junk foods. 4. Have sweet moments without sugar Added sugar is very harmful as it increases the risks of cardiovascular diseases and obesity. Stick to natural sugar (fruits, veggies, and whole grains) for taste and reduce the intake of holiday cookies, cakes, and pies only for the time when you’re truly craving! 5. Carbs- Take it easy White is really making you fat – white bread, pastries, and refined sugars (aerated drinks/sodas). The science behind this is that the body breaks down simple carbs quickly, which creates a spike in blood sugar that leaves us feeling hungrier, faster. Prefer the intake of whole grains instead (brown rice, quinoa, couscous, orzo etc.), which have the potential to reduce the dangerous excess abdominal fat. 6. Beware of booze Alcohol has a high level of empty calories. Not only this too much drinking makes you lose the inhibitions around food which results in irresponsible eating. To keep your weight loss regime under control limit your booze intake. Cheers! 7. Have water Drinking water helps you feel full, and, as a result, you tend to consume fewer calories. Pregaming a meal with a glass of water helps in cutting calories. Also, having a good amount of water throughout the day keeps you away from unhealthy munching. 8. Turn down the temptations Food and eyes have a direct relationship – the more we see food, the higher we tend to consume. So face away from the dessert spread to avoid its intake. Also, excessive curbing can backfire sometimes, but moderation can help you get through it effectively. Smartly cave into your cravings to avoid unnecessary bingeing later. 9. Chew gum Popping a piece of sugar-free gum won’t necessarily curb your appetite, but would distract you from unknown popping of food in your mouth as it is already busy. While the long-term effects of gum chewing on weight loss are minimal, studies show it can lower cravings for sweet and salty snacks, and decrease hunger between meals. 10. Make room for healthy fats Not only do you need fat in your diet to provide energy and absorb the fat-soluble vitamins A, D, E, and K, but it also helps you feel full. Get healthy monounsaturated and polyunsaturated fats from avocado, nuts, olive oil, applesauce, banana, flax, etc. Gaining weight is easy and losing it is a time taking process. To make your holidays happy and healthy don’t forget to follow these simple tips. Happy traveling! ...

HOW EXCESS WEIGHT AFFECTS YOUR HEALTH
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Over half of the world’s population is suffering from the serious problem of obesity, which is the leading cause of many life-threatening diseases. As per the classification from WHO, obesity is mainly of 3 types – a. Severe obesity – BMI ≥ 35 or 40 kg/m2 b. Morbid obesity – A BMI of ≥ 35 kg/m2 and experiencing obesity-related health conditions or ≥40–44.9 kg/m2 c. Super obesity – A BMI of ≥ 45 or 50 kg/m2 If you are overweight/obese, the probabilities of developing heart disease, diabetes, and high blood pressure increase significantly. Let’s explore the top 10 obesity-related diseases: – 1. Heart diseases American Heart Association has highlighted that obesity is a major risk factor for developing coronary heart disease, which can lead to a heart attack or stroke. Overweight people are at a higher risk of suffering a heart attack before the age of 45. Obese adolescents have a greater chance of having a heart attack before the age of 35 than non-obese adolescents. 2. High cholesterol levels Cholesterol is transported through your blood in two ways: the low-density lipoprotein (LDL), which transports cholesterol to the cells that need it, and the high-density lipoprotein (HDL), which is the healthy cholesterol that reduces your risk for heart attack. When you are overweight the levels of LDL increases in your blood, which ultimately results in raising the risks of having heart diseases by 20%. 3. Diabetes The World Health Organization (WHO) has indicated that more than 90% of diabetes patients worldwide have type 2 –diabetes. Obesity is the most significant factor responsible for type 2 – diabetes as it leads to development of insulin resistance in the body. Being overweight contributes to the development of diabetes by making cells more resistant to the effects of insulin. 4. Cancer American Heart Association has highlighted in one of the studies that being overweight increases your chances for developing cancer by 50%. Women have a higher risk of developing cancer if they are more than 20 pounds overweight. Regular exercise and a weight loss can significantly decrease this risk. 5. Gallstones Gallstones are caused when the liver releases excessive amounts of bile, which is stored in the gallbladder. Being severely overweight increases the risk of developing gallstones. 6, Skin problems Obese individuals may have skin that folds over on itself. These creased areas can become irritated from the rubbing and sweating, which can lead to skin infections and serious skin problems as well. 7. Infertility Our bodies need to be at an appropriate weight to produce the right amount of hormones and regulate ovulation and menstruation. Being overweight for females can result in ovarian failure. Also, overweight men have a greater chance of developing motility and a low sperm count. 8. Ulcers Gastric ulcers occur when there is an imbalance between the amount of hydrochloric acid that is secreted and the enzyme pepsin. National Institutes of Health (NIH) conducted a study and highlighted a result that obesity can be a contributing factor to the development of gastric ulcers. Overweight men are at a greater risk of developing gastric ulcers than women. 9. High Blood Pressure Blood pressure tends to increase with weight gain and age. High blood pressure is the primary cause of death among Americans older than 25 years. Studies have shown that obese patients displayed an increase in blood volume and arterial resistance, which is a responsible for diseases high blood pressure levels & related diseases. 10. Back pain Obesity is one the contributing factors of back and joint pain as the body has to bear the burden of excess weight. Excessive weight can cause injury to the most vulnerable parts of the spine (spinal injury or structural damage increase), which carries the whole body weight. Along with this, excessive weight increases the risk of osteoporosis, lower back pain, arthritis, and osteoarthritis. So, it is clear that obesity and lack of weight loss referrals are considered such serious issues, as there is a direct correlation between obesity and disease risk. Now, is the time to reduce the probability of these diseases in your life by simply shedding off those extra pounds. ...

DO YOU WANT TO PARTY WHILST WORKING OUT ZUMBA IT IS
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Lots of people swear by Zumba for weight loss, but does it really work? The answer is YES, it does work out really well for effective weight loss process along with many other amazing benefits. This form of workout was invented by Beto Perez, and now it has become a raving hit at the fitness centers worldwide. Zumba fans welcome the killer workout with the catchy music. It is a combination of samba, salsa, hip-hop and mambo, which makes it an ultimate fat burner that will have you sweating within minutes. Let’s explore the major benefits of including Zumba in your routine to shed off those extra pounds- 1. Weight loss Undoubtedly the best advantage of including Zumba in your workout routine is the spectacular weight loss results this new fitness craze can bring. It boosts the weight loss process by burning around 800-1000 calories in an hour, which is a huge number. It is an extremely fun workout that will improve the working of your cardiovascular system, which plays an active role in fighting the unwanted weight. 2. Complete body toning Along with weight loss, this workout also helps to tone the entire body as well as it contributes in increasing your muscle mass and strengthening your body. While doing Zumba you unknowingly engage yourself in high-intensity workout moves like squats and lunges, which tone your body from head to toe. Though such results can be easily achieved via other forms of exercises as well but, Zumba is different as it is not boring and repetitive in nature. 3. Addictive It is really difficult to fall in love with your workouts but with Zumba this problem easily gets fixed. This form of workout has so much fun that you would actually be looking forward to your next workout session. This level of motivation will make the process of weight loss a lot more faster and happier. So if you need motivation Zumba is the way to go! 4. Get social Going to a Zumba class is a new way to make friends and get social. All the members of the group are directed towards one goal that is to stay healthy and lose weight, which makes it easier to socialize with them. Every workout session becomes a party and you tend to achieve your goals faster without even knowing. So get fit by connecting with like-minded people by joining a class now! 5. Metabolism booster Zumba plays an active role in burning out calories even when your body is at rest. A higher metabolic rate indicates that you have a healthy body, so give your body the boost now. Along with this, it burns around 800-1000 calories in an hour which makes it very clear that you can have a treat or two without feeling guilty. 6. Stress reliever Zumba is a great stress buster and works as a perfect therapy for your body. It is a perfect way to bust out all your stress that you accumulate throughout the day. The music and upbeat moves help in releasing the mode improving hormones – endorphins. Along with this, when you are relaxed you will have a more sound sleep, which also contributes in fastening the weight loss process. Overall, it contributes in long and healthy life by reducing tension/stress, blood pressure management and other lifestyle related diseases. 7. Suitable for every age Age is not a road blocker for this workout form. It is perfect for all age group as it combines a lot of fun element and exercise with music/dance. Zumba makes people of all ages and from all walks of life, feel active and healthy. So don’t worry just go and shake it off! 8. Flexibility Zumba is a perfect blend of dance with aerobics. It plays a very active role in increasing body’s flexibility and also stretches your muscles. If you stick to this workout form on a regular basis, stretches such as touching your toes and doing full splits will become a reality in no time. 9. Boosts immunity Zumba is an intense workout form that helps you go beyond your limits. Daily activity is often considered a major factor in improving the overall health and also boost the immunity levels. When you workout the blood gets pumped up and immune fighting cells are transported to the required areas, which ultimately helps in fighting off the disease. This is not a special benefit of Zumba, but it definitely is the most interesting and fun way! 10. Beautiful skin A Healthy body leads to a healthy and beautiful skin. Every move of Zumba is targeted towards a specific body part, which makes it a full body workout. Dancing to fast beats will make you sweat, which will increase water intake. Drinking a lot of water will help your body to flush out all the toxins, which can cause pimples, acne, rash, blotches and disorders on your skin’s surface. Make a routine to do Zumba daily for 40-50 mins daily, and you’ll notice a visible improvement in your complexion! Join a Zumba class now to reap all these benefits and have a healthier and happier lifestyle! **CHEERS** ...

DO YOU WANT TO PARTY WHILST WORKING OUT ZUMBA IT IS
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Lots of people swear by Zumba for weight loss, but does it really work? The answer is YES, it does work out really well for effective weight loss process along with many other amazing benefits. This form of workout was invented by Beto Perez, and now it has become a raving hit at the fitness centers worldwide. Zumba fans welcome the killer workout with the catchy music. It is a combination of samba, salsa, hip-hop and mambo, which makes it an ultimate fat burner that will have you sweating within minutes. Let’s explore the major benefits of including Zumba in your routine to shed off those extra pounds-1. Weight lossUndoubtedly the best advantage of including Zumba in your workout routine is the spectacular weight loss results this new fitness craze can bring. It boosts the weight loss process by burning around 800-1000 calories in an hour, which is a huge number. It is an extremely fun workout that will improve the working of your cardiovascular system, which plays an active role in fighting the unwanted weight.2. Complete body toningAlong with weight loss, this workout also helps to tone the entire body as well as it contributes in increasing your muscle mass and strengthening your body. While doing Zumba you unknowingly engage yourself in high-intensity workout moves like squats and lunges, which tone your body from head to toe. Though such results can be easily achieved via other forms of exercises as well but, Zumba is different as it is not boring and repetitive in nature.3. AddictiveIt is really difficult to fall in love with your workouts but with Zumba this problem easily gets fixed. This form of workout has so much fun that you would actually be looking forward to your next workout session. This level of motivation will make the process of weight loss a lot more faster and happier. So if you need motivation Zumba is the way to go!4. Get socialGoing to a Zumba class is a new way to make friends and get social. All the members of the group are directed towards one goal that is to stay healthy and lose weight, which makes it easier to socialize with them. Every workout session becomes a party and you tend to achieve your goals faster without even knowing. So get fit by connecting with like-minded people by joining a class now!5. Metabolism boosterZumba plays an active role in burning out calories even when your body is at rest. A higher metabolic rate indicates that you have a healthy body, so give your body the boost now. Along with this, it burns around 800-1000 calories in an hour which makes it very clear that you can have a treat or two without feeling guilty.6. Stress relieverZumba is a great stress buster and works as a perfect therapy for your body. It is a perfect way to bust out all your stress that you accumulate throughout the day. The music and upbeat moves help in releasing the mode improving hormones – endorphins. Along with this, when you are relaxed you will have a more sound sleep, which also contributes in fastening the weight loss process. Overall, it contributes in long and healthy life by reducing tension/stress, blood pressure management and other lifestyle related diseases.7. Suitable for every ageAge is not a road blocker for this workout form. It is perfect for all age group as it combines a lot of fun element and exercise with music/dance. Zumba makes people of all ages and from all walks of life, feel active and healthy. So don’t worry just go and shake it off!8. FlexibilityZumba is a perfect blend of dance with aerobics. It plays a very active role in increasing body’s flexibility and also stretches your muscles. If you stick to this workout form on a regular basis, stretches such as touching your toes and doing full splits will become a reality in no time.9. Boosts immunityZumba is an intense workout form that helps you go beyond your limits. Daily activity is often considered a major factor in improving the overall health and also boost the immunity levels. When you workout the blood gets pumped up and immune fighting cells are transported to the required areas, which ultimately helps in fighting off the disease. This is not a special benefit of Zumba, but it definitely is the most interesting and fun way!10. Beautiful skinA Healthy body leads to a healthy and beautiful skin. Every move of Zumba is targeted towards a specific body part, which makes it a full body workout. Dancing to fast beats will make you sweat, which will increase water intake. Drinking a lot of water will help your body to flush out all the toxins, which can cause pimples, acne, rash, blotches and disorders on your skin’s surface. Make a routine to do Zumba daily for 40-50 mins daily, and you’ll notice a visible improvement in your complexion!Join a Zumba class now to reap all these benefits and have a healthier and happier lifestyle! **CHEERS**...

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