Micheal Berger

Summer is at its utmost peak and most people have switched to more & more intake of liquids on daily basis. not only do liquids quench your thirst, but also keep you full for longer duration which ultimately helps in curbing your hunger. since most part of your dietary intake is drinks, it is important to choose those liquid options, which are full of nutrition and minerals and are not loaded with sugars. if you choose the drinks keeping their nutrition in mind, this technique of liquid diet can actually help you in losing weight. today we have got some good choices for people who are looking forward to switch to liquid diets.best food for summer season –1. cold soupsblend cucumber, yogurt, lemon juice,garlic, parsley, and 2 tsp olive oil. add salt & white pepper, cover and refrigerate overnight. you can make various other cold soup recipes as well.2. buttermilkbuttermilk is made by swirling the milk’s cream to butter. the liquid residue left out is known as buttermilk. chilled buttermilk is very refreshing as well as is a very good source of protein and various other micronutrients.3. lemon waterlemon juice is a very refreshing drink and is an boon for people aiming for weight loss. add lemon juice, water, ice and mint leaves together and drink it.4. coconut waterfresh coconut water packs wide range of micronutrients like potassium, manganese, magnesium, folate, calcium and selenium. it is a very tasty and healthy option to curb thirst as well as remain hydrated.5. fresh juicesdifferent combinations can be tried out to make fresh fruit and vegetable juices like carrot- pomegranate, cucumber- orange, beetroot- pineapple, cucumber- grapefuit, tomato- orange & more. further lemon juice, mint and black salt can be added to the juice to enrich its flavors.6. detox watersdetox waters are great for people thinking to switch to liquid diets. these can be easily prepared at home. soak lemon wedges, mint leaves, ginger pieces overnight, strain and consume in the morning. soak strawberries, mint leaves, lemon wedges overnight, strain and consume in the morning. soak half cucumber, apple, cinnamon stick and lemon wedges in water overnight, strain and consume in the morning.7. iced teathough there are ready made iced teas available but it can be prepared at home also. boil water and sugar just like normal tea, add tea at last after putting the gas off. leave for 15–20 min and allow it to cool. strain and blend with a little more water, lemon juice and some more sugar and a lot of ice cubes in a mixer. serve chilled after garnishing with lemon and mint.8. cold coffeecold coffee is also a great option for those who are planning to switch to liquid diets. prepare a glass of cold coffee by by adding milk, sugar/stevia, coffee and ice cubes together. try to avoid adding any type of ice creams/ essence or sweeteners.9. brothsplain broth is also a good option to include in your liquid diet plan. broth is more flavorful than many other clear liquid foods, so it helps add variety to the diet. to make the broth follow these steps – place all your favorite vegetables and 1 gallon water in a large pot. bring to a boil over high heat. reduce to a simmer and cook 2 hours, then strain and discard solids. strain once more through a fine mesh sieve. cool and refrigerate for up to 3 days. stir before serving.try out these easy liquid diet options which are great to beat off the summers. mevolife has this unique juice maker feature where in you can pick up your favorite ingredients blend them into a juice or smoothie and directly log into the diary. download the app now to check it out –ios app store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8google play store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en

As we get older, it certainly can seem like we get more forgetful. there is nothing more important than keeping the brain and mind sharp- who wants to have a terrible memory, afterall? if keeping your mind sharp is important, than making sure that you consume enough essential fats and phospholipids in the diet is essential. that is because these brain nutrients keep the size of your brain cells large enough to keep your memory strong. essential omega-3 fats having an optimal intake of essential fats, especially omega-3 fats, is crucial for maintaining good brain development. this is because our brain is 60% fat by weight and dha from omega-3 fats can be up to 20% of all fat in our brain. these fats form part of the structure of the brain cell membranes, and have been shown to improve intelligence, reduce aggression, and enhance mood when ingested in sufficient quantity. if you have deficiencies then it can impair your overall cognitive function. to make sure you get enough of these important fats, you want to make sure eat foods such as flaxseeds, walnuts, sardines, salmon, beef, soybeans, tofu, brussel sprouts and cauliflower which all have natural high omega-3 fat levels. phospholipids it is a bit of a tongue twister to say, but phosphatidyl choline is probably the most important phospholipid to keep in strong supply. choline is used by the body to make a vital neurotransmitter in the brain. having adequate intake helps to avoid poor memory and lethargy. there has also been research conducted which has shown that providing women with choline during pregnancy creates the equivalent of a “superbrain” in the babies. it is best to try and consume a combination of choline with vitamin b5, as this has proved effective in enhancing memory and overall mental performance. the foods you want to eat to ensure you are having an adequate choline supply includes egg yolk, wheat germ, codfish, chicken, milk, cauliflower, spinach, and tofu. the best supplemental source of choline is lecithin, which also supplies phospholipids. if you are supplementing as opposed to getting choline from whole foods, then bear in mind that not all lecithin supplements are the same – look for products that contain at least 30% phosphatidyl choline to ensure adequate supply. dmea another nutrient found in fish, particularly anchovies and sardines, is dmea. unlike choline supplements, it passes easily into the brain and can be converted into choline. dmea has been shown to elevate mood, improve memory, increase intelligence and enhance physical energy. when “smart nutrients” such as omega-3 fats, phosphatidyl choline, physphatidyl serine, vitamin b5, dmea and pyroglutamate are taken in combination, they are more effective than taken individually. avoid memory suckers also try to avoid caffeine (coffee, tea, chocolate, cola), which seems to impair memory, as well as sugar and refined carbohydrates, which have been found to reduce intelligence. in addition, minimize your exposure to toxins especially from air pollution and cigarettes as there have been links to continued exposure having an effective on overall brain function. it really is possible to think sharper and more clearly into the future through eating a whole foods diet that includes the foods mentioned above- just don’t forget to eat them!

As we get older, it certainly can seem like we get more forgetful. there is nothing more important than keeping the brain and mind sharp- who wants to have a terrible memory, afterall?if keeping your mind sharp is important, than making sure that you consume enough essential fats and phospholipids in the diet is essential. that is because these brain nutrients keep the size of your brain cells large enough to keep your memory strong.essential omega-3 fatshaving an optimal intake of essential fats, especially omega-3 fats, is crucial for maintaining good brain development. this is because our brain is 60% fat by weight and dha from omega-3 fats can be up to 20% of all fat in our brain. these fats form part of the structure of the brain cell membranes, and have been shown to improve intelligence, reduce aggression, and enhance mood when ingested in sufficient quantity. if you have deficiencies then it can impair your overall cognitive function.to make sure you get enough of these important fats, you want to make sure eat foods such as flaxseeds, walnuts, sardines, salmon, beef, soybeans, tofu, brussel sprouts and cauliflower which all have natural high omega-3 fat levels.phospholipidsit is a bit of a tongue twister to say, but phosphatidyl choline is probably the most important phospholipid to keep in strong supply. choline is used by the body to make a vital neurotransmitter in the brain. having adequate intake helps to avoid poor memory and lethargy. there has also been research conducted which has shown that providing women with choline during pregnancy creates the equivalent of a “superbrain” in the babies.it is best to try and consume a combination of choline with vitamin b5, as this has proved effective in enhancing memory and overall mental performance.the foods you want to eat to ensure you are having an adequate choline supply includes egg yolk, wheat germ, codfish, chicken, milk, cauliflower, spinach, and tofu.the best supplemental source of choline is lecithin, which also supplies phospholipids. if you are supplementing as opposed to getting choline from whole foods, then bear in mind that not all lecithin supplements are the same – look for products that contain at least 30% phosphatidyl choline to ensure adequate supply.dmeaanother nutrient found in fish, particularly anchovies and sardines, is dmea. unlike choline supplements, it passes easily into the brain and can be converted into choline. dmea has been shown to elevate mood, improve memory, increase intelligence and enhance physical energy.when “smart nutrients” such as omega-3 fats, phosphatidyl choline, physphatidyl serine, vitamin b5, dmea and pyroglutamate are taken in combination, they are more effective than taken individually.avoid memory suckersalso try to avoid caffeine (coffee, tea, chocolate, cola), which seems to impair memory, as well as sugar and refined carbohydrates, which have been found to reduce intelligence. in addition, minimize your exposure to toxins especially from air pollution and cigarettes as there have been links to continued exposure having an effective on overall brain function.it really is possible to think sharper and more clearly into the future through eating a whole foods diet that includes the foods mentioned above- just don’t forget to eat them!

Many people give this excuse that because they do not have the expensive equipment or a membership of a fancy gym so they cannot workout.at this point, i think of movies like rocky by stallone and shaolin kungfu. remember a scene in rocky where one person works with fancy equipment in a high-tech gym and sylvester stallone works out in jungles with no equipment. ultimately, he is better.the real champions and fitness freaks really do not need fancy equipment. if you see my own fitness studio, it has mirrors on all sides and sports wooden flooring and it is bare. it is an empty hall. when people come to train with me, they are amazed. very surprised, they nervously ask me, “you train here? without any equipment?” and i proudly say, yes. in that fitness studio, there is nothing and there is everything. for a decade, the same studio has trained hundreds of clients and delivered results, which no other gym possibly could. there has never been any injury.so how to train without any equipment?firstly let us evaluate equipment. in any gym all over the world, what are the machines you find for cardio? treadmill, bike, cross trainer and maybe rowing machine. there is nothing else ever. then they have big machines to workout each body part separately.now let us see the unlimited options you have to workout without machines or for that matter without any equipment.cardioaerobics, kickboxing, tabata, boot camp, power yoga, spot jogging, spot skipping, stair climbing. not to forget various dance related workouts like zumba, jazzercise, bhangra aerobics, bollywood workout, etc.sculpting and toningyoga, pilates, calisthenics, partner workout, free hand exercises like squats, lunges, push-ups, crunches, planks etc.what is equipment? anything can be your equipment if you desire to workout.walk in the park. jog on the road. swim. ride a bicycle. climb stairs and do not take the lift. cardio is not hard to achieve. remember the movie mary kom and how she trained? our sports people really train like that. your own body weight is the best resistance to workout against. how much weight will you lift in a gym? 5 kg, 10 kg or 20 kg. when you do a push-up or a squat, you workout against your full body weight and see how many kgs it is.what equipment does yoga require? just a yoga mat. sometimes not even that. yoga is a complete workout. doing quick rounds of sun salutation is a cardio. incorporate some inverted postures like headstand or plough. doing a crow pose or a scorpion is tougher than doing 30 push-ups. you need not just physical strength but also the mental strength to do it.climb trees, climb mountains. go for hiking and trekking. have an active lifestyle. play games and sports. our forgotten games like hopscotch or kho kho are good for agility and cardio.stretching is important to make the body supple and relax the muscles. it also helps you become lean. stretching does not require much equipment. you can stretch on your own even on the floor. have you observed ballerinas working out just with barre? our super fit pehalwaans workout in akharas that are raw and rustic. they have an amazing muscle strength and endurance and no machines.when you are not dependent on machines, you can workout anywhere- while traveling to a different city, in your office, in a hotel room and even in the aircraft. you know how to modify your regime.amazing exercises like burpees, mountain climbers, planks, lunges, etc. do not require equipment.so now, no more excuses. it is time to workout. for workout, we need will power and persistence. make your workout real and effective, challenging and fun. fancy is out and raw and rustic workout is the new rage.

Many people give this excuse that because they do not have the expensive equipment or a membership of a fancy gym so they cannot workout. at this point, i think of movies like rocky by stallone and shaolin kungfu. remember a scene in rocky where one person works with fancy equipment in a high-tech gym and sylvester stallone works out in jungles with no equipment. ultimately, he is better. the real champions and fitness freaks really do not need fancy equipment. if you see my own fitness studio, it has mirrors on all sides and sports wooden flooring and it is bare. it is an empty hall. when people come to train with me, they are amazed. very surprised, they nervously ask me, “you train here? without any equipment?” and i proudly say, yes. in that fitness studio, there is nothing and there is everything. for a decade, the same studio has trained hundreds of clients and delivered results, which no other gym possibly could. there has never been any injury. so how to train without any equipment? firstly let us evaluate equipment. in any gym all over the world, what are the machines you find for cardio? treadmill, bike, cross trainer and maybe rowing machine. there is nothing else ever. then they have big machines to workout each body part separately. now let us see the unlimited options you have to workout without machines or for that matter without any equipment. cardio aerobics, kickboxing, tabata, boot camp, power yoga, spot jogging, spot skipping, stair climbing. not to forget various dance related workouts like zumba, jazzercise, bhangra aerobics, bollywood workout, etc. sculpting and toning yoga, pilates, calisthenics, partner workout, free hand exercises like squats, lunges, push-ups, crunches, planks etc. what is equipment? anything can be your equipment if you desire to workout. walk in the park. jog on the road. swim. ride a bicycle. climb stairs and do not take the lift. cardio is not hard to achieve. remember the movie mary kom and how she trained? our sports people really train like that. your own body weight is the best resistance to workout against. how much weight will you lift in a gym? 5 kg, 10 kg or 20 kg. when you do a push-up or a squat, you workout against your full body weight and see how many kgs it is. what equipment does yoga require? just a yoga mat. sometimes not even that. yoga is a complete workout. doing quick rounds of sun salutation is a cardio. incorporate some inverted postures like headstand or plough. doing a crow pose or a scorpion is tougher than doing 30 push-ups. you need not just physical strength but also the mental strength to do it. climb trees, climb mountains. go for hiking and trekking. have an active lifestyle. play games and sports. our forgotten games like hopscotch or kho kho are good for agility and cardio. stretching is important to make the body supple and relax the muscles. it also helps you become lean. stretching does not require much equipment. you can stretch on your own even on the floor. have you observed ballerinas working out just with barre? our super fit pehalwaans workout in akharas that are raw and rustic. they have an amazing muscle strength and endurance and no machines. when you are not dependent on machines, you can workout anywhere- while traveling to a different city, in your office, in a hotel room and even in the aircraft. you know how to modify your regime. amazing exercises like burpees, mountain climbers, planks, lunges, etc. do not require equipment. so now, no more excuses. it is time to workout. for workout, we need will power and persistence. make your workout real and effective, challenging and fun. fancy is out and raw and rustic workout is the new rage.

Food addiction is a disease, which is very much similar to drug or alcohol addiction. food addiction manifests itself in the uncontrollable cravings that one has for excessive eating and typically involves eating salty, sugary or carbohydrate-rich foods for satisfaction. this addiction basically denotes the unhealthy relationship of a person with food. it is something that a person must dedicate himself to overcome if they want to live a long and healthy life. a food addict can be easily recognized as when given the chance to eat something they have an urge for, they find it very difficult to say no! if you also feel addicted to food and are looking out for some effective solutions, here are some ways, which can really prove useful – 1. keep your hunger in check keep a food diary to monitor the time of day and duration of your eating. a clear check on eating habits will help in inducing portion control, resistance for favorite snacks, desserts, red meat, & substituting unhealthy food with healthier options! 2. don’t confuse thirst with hunger many of the times, we tend to confuse our thirst with a desire to eat something. to keep such situations at bay ensure the intake of at least 8 glasses of water in a day. plenty of water throughout the day to satisfy your hydration needs. don’t use high-calorie sodas and high sugar fruit juices to quench your thirst. 3. working out is the key regular exercising helps in changing the typical way in which, your body functions. it helps in making up for some of the physiological imbalances which, might be the reason for triggering the food cravings. also, when you tend to exercise regularly you become more conscious of what and when you are eating. 4. too much dependance on sweets avoiding the intake of sugar is the key to get over food addictions. take gradual steps to remove it from your diets by targeting sauces, dressings, breads, crackers, cookies, cakes, candy and other “non-sweet” foods that contain hidden sweeteners. eventually, your taste buds will become less responsive for sugary items thus, lowering their intake. 5. avoid the scene of crime avoid going to places, which serve the food options that are your weakness. switch your regular routine and try to adopt some variations to make this work in an effective manner. for example, if pizza is what makes you crave avoid going to restaurants serving italian cuisine. this trick will help you keep you food cravings at bay! 6 social support in order to effectively work on stopping the food cravings resort to your social support network including family, friends & colleagues who will help you with controlling food cravings. don’t hesitate to share your goals with them & request their support in your efforts! an unhealthy relationship with food can cause many problems. people can run into many physical, mental, and emotional imbalances if they are not taking steps to curb this addiction at the right time. integrate these helpful methods in your daily lives to keep this addiction and its related problems away!

Food addiction is a disease, which is very much similar to drug or alcohol addiction. food addiction manifests itself in the uncontrollable cravings that one has for excessive eating and typically involves eating salty, sugary or carbohydrate-rich foods for satisfaction. this addiction basically denotes the unhealthy relationship of a person with food. it is something that a person must dedicate himself to overcome if they want to live a long and healthy life. a food addict can be easily recognized as when given the chance to eat something they have an urge for, they find it very difficult to say no!if you also feel addicted to food and are looking out for some effective solutions, here are some ways, which can really prove useful –1. keep your hunger in checkkeep a food diary to monitor the time of day and duration of your eating. a clear check on eating habits will help in inducing portion control, resistance for favorite snacks, desserts, red meat, & substituting unhealthy food with healthier options!2. don’t confuse thirst with hungermany of the times, we tend to confuse our thirst with a desire to eat something. to keep such situations at bay ensure the intake of at least 8 glasses of water in a day. plenty of water throughout the day to satisfy your hydration needs. don’t use high-calorie sodas and high sugar fruit juices to quench your thirst.3. working out is the keyregular exercising helps in changing the typical way in which, your body functions. it helps in making up for some of the physiological imbalances which, might be the reason for triggering the food cravings. also, when you tend to exercise regularly you become more conscious of what and when you are eating.4. too much dependance on sweetsavoiding the intake of sugar is the key to get over food addictions. take gradual steps to remove it from your diets by targeting sauces, dressings, breads, crackers, cookies, cakes, candy and other “non-sweet” foods that contain hidden sweeteners. eventually, your taste buds will become less responsive for sugary items thus, lowering their intake.5. avoid the scene of crimeavoid going to places, which serve the food options that are your weakness. switch your regular routine and try to adopt some variations to make this work in an effective manner. for example, if pizza is what makes you crave avoid going to restaurants serving italian cuisine. this trick will help you keep you food cravings at bay!6 social supportin order to effectively work on stopping the food cravings resort to your social support network including family, friends & colleagues who will help you with controlling food cravings. don’t hesitate to share your goals with them & request their support in your efforts!an unhealthy relationship with food can cause many problems. people can run into many physical, mental, and emotional imbalances if they are not taking steps to curb this addiction at the right time. integrate these helpful methods in your daily lives to keep this addiction and its related problems away!

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.

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.

We all know that eating certain foods can trigger an uncomfortable period of acid reflux however; experts have now found that excess weight, even if it’s a relatively small amount, can result in or worsen gerd symptoms. a 2006 study in the new england journal of medicine showed that even small changes in weight in a person with a normal bmi can elevate the severity of gerd or acid reflux. this study examined the correlation between bmi and the presence of symptoms of gerd. participants of the study who had a bmi of 25 to 30 were classified as overweight and results showed that these people were twice as likely to experience acid reflux as a person with a normal bmi. participants who were obese with a bmi of above 30, were thrice as likely of developing gerd symptoms such as chest pain, discomfort, heart burn and difficulty swallowing. however, even people with normal body weight or a bmi of 21 to 25 were susceptible to gerd due to small fluctuations in their weight. abdominal fat apart from the aesthetics, one clear-cut benefit of losing belly fat is reducing your risk of gerd. studies show that the excess weight in the midsection may be the cause of heartburn in most patients. this is because the excess fat in the abdominal region compresses the stomach and increases its internal pressure causing acid reflux. in addition, most people who are also overweight tend to have a high-fat diet which can worsen or trigger heartburn. how to manage acid reflux just losing 10% of your body weight if you’re overweight can significantly improve gerd symptoms and your overall risk of many chronic illnesses. if you’re at your ideal weight, it is not advisable to lose weight to treat heartburn. in this case, seeking help from a doctor or changing your diet to make it more gerd-friendly by minimizing fat and oil and dairy may help. however, if you have a few extra pounds to lose, try losing them in a healthy and effective manner. losing weight will not only treat your heartburn, it will also lower your risk of heart disease, cancer and diabetes. follow these weight loss tips to improve gerd symptoms: 1. lower your fat intake eliminate fried food and other high-fat meals and see if this makes a difference. reducing the fat in your diet will increase the pressure in your lower esophageal sphincter and help the stomach empty faster, thus reducing your chances of acid reflux. 2. have small frequent meals having a large meal may put excess pressure in your stomach and cause acid reflux. try having 4-6 small meals a day. 3. avoid heavy meals in the evening having a heavy meal in the evening or night is not only linked to weight gain but will increase your risk of acid reflux too. have your last meal 3 to 4 hours before bedtime to keep gerd symptoms at bay.

We all know that eating certain foods can trigger an uncomfortable period of acid reflux however; experts have now found that excess weight, even if it’s a relatively small amount, can result in or worsen gerd symptoms. a 2006 study in the new england journal of medicine showed that even small changes in weight in a person with a normal bmi can elevate the severity of gerd or acid reflux.this study examined the correlation between bmi and the presence of symptoms of gerd. participants of the study who had a bmi of 25 to 30 were classified as overweight and results showed that these people were twice as likely to experience acid reflux as a person with a normal bmi. participants who were obese with a bmi of above 30, were thrice as likely of developing gerd symptoms such as chest pain, discomfort, heart burn and difficulty swallowing. however, even people with normal body weight or a bmi of 21 to 25 were susceptible to gerd due to small fluctuations in their weight.abdominal fatapart from the aesthetics, one clear-cut benefit of losing belly fat is reducing your risk of gerd. studies show that the excess weight in the midsection may be the cause of heartburn in most patients. this is because the excess fat in the abdominal region compresses the stomach and increases its internal pressure causing acid reflux. in addition, most people who are also overweight tend to have a high-fat diet which can worsen or trigger heartburn.how to manage acid refluxjust losing 10% of your body weight if you’re overweight can significantly improve gerd symptoms and your overall risk of many chronic illnesses. if you’re at your ideal weight, it is not advisable to lose weight to treat heartburn. in this case, seeking help from a doctor or changing your diet to make it more gerd-friendly by minimizing fat and oil and dairy may help. however, if you have a few extra pounds to lose, try losing them in a healthy and effective manner. losing weight will not only treat your heartburn, it will also lower your risk of heart disease, cancer and diabetes.follow these weight loss tips to improve gerd symptoms:1. lower your fat intakeeliminate fried food and other high-fat meals and see if this makes a difference. reducing the fat in your diet will increase the pressure in your lower esophageal sphincter and help the stomach empty faster, thus reducing your chances of acid reflux.2. have small frequent mealshaving a large meal may put excess pressure in your stomach and cause acid reflux. try having 4-6 small meals a day.3. avoid heavy meals in the eveninghaving a heavy meal in the evening or night is not only linked to weight gain but will increase your risk of acid reflux too. have your last meal 3 to 4 hours before bedtime to keep gerd symptoms at bay.

Most people who start working out for weight loss measure their progress with the number of hours they spend working out on a treadmill or bike. it’s not difficult to accept and justify this approach as this is what everyone else seems to be doing at the gym too. after all, if you want to lose weight you have to put in your time, right? the answer is yes by working out for hours you will surely lose weight but the unfortunately it isn’t the healthy way to do it. this is because you are mostly losing water and muscle weight, which slows down your metabolism causing you to gain body fat. this workout pattern has been negatively re-compositioning your body; trading muscle for fat. when it comes to opting for a good workout for the purpose of fat loss, the most fruitful one is to go on a shorter but higher intensity sprints. this method of exercising for fat loss is known as high-intensity interval training, or hiit. high intensity interval training what exactly does one mean when he or she says that high interval training are more suitable for people who want to lose weight faster in comparison to long and steady periods of cardio? to answer this question in an easy to understand manner, let’s start the answer with an example – a typical jogger will pace himself at a steady clip over a fixed distance or period of time. if he intends to run for an hour, he will jog at a pace which will help him in sustaining and completing his goal. on the other hand, hiit training involves doing short but intense running sprints where the runner is required to run as fast as possible. when running on a treadmill this means cranking up the incline and increasing the speed drastically. the period of exercise is very short ranging anywhere between 15-60 seconds but during this duration the individual pushes him as hard as possible. the total time of exercises is not more than 10-20 minutes and with a short break after each repetition. hiit training takes less time to achieve the same results as longer, slower running – but it’s certainly not easier. the science is sprinting combined with interval training really more effective for fat loss than a steady jog or is it just a myth? international journal sport nutrition and exercise metabolism conducted a study by dividing a group of male students in two sets – 30 minutes of steady jogging, or 2 minutes of intensive sprint interval training – 3 times a week for 6 weeks. the results of the study indicated that the interval spring training actually boosted the student’s metabolism the same amount as those who jogged, even though the joggers exercised for 28 minutes more than the sprinters each session. this is just one of the result, there are many other studies which have indicated a positive impact of sprint training as compared to longer, marathon style runs. there are some more reasons which could be held accountable for it – 1. anabolic effect studies have shown that doing sprint training along with eating more calories actually results in building better muscles. there is a striking difference between a sprinter’s build as compared to a marathon runner’s build, which is mainly because of this anabolic effect. 2. increased aerobic capacity since you get engage in intense sprints it helps in pushing the body’s system to increase the limit o oxygen your body can use. you’ll feel more energized and “fit” from doing sprints, compared to doing long, but low-intensity cardiovascular exercise. 3. afterburn effect is the most beneficial output of the getting engaged in interval training. it helps you burn off fat even 24-48 hours after your last workout. 4. less hunger joggers tend to find them famished after a long run resulting in increased appetite whereas sprint training does not have any such impact on appetite. myth vs fact the conventional wisdom of working out for long hours to lose weight is actually based on a flawed wisdom, which showed that low-intensity training is more likely to use stored fat as fuel than high-intensity sprints. while this is certainly true, the reason this wisdom is flawed is because the high-intensity training still results in more fat burned overall, even if the lower intensity training burned more fat compared to glycogen percentage wise. say no to jogging? though hiit is more effective as compared to a jog but this certainly doesn’t mean that you should completely say no to jogging. on the other hand, for the overweight individuals it is highly recommended to build a strong cardio base through jogging instead of sprint training. along with this, many people like to go for long runs to de-stress and meditate. and off course it does contribute in burning calories though not as fast as high-intensity interval training. but if you’re looking for an effective way to burn fat, your best bet is to start doing hiit now. tips for effective sprint training 1. warm-up: don’t forget to warmup before starting a sprint session. 2. time your sprints: set the exact timings of your sprints and gradually increase them for faster results. 3. straighten up: avoid leaning forward when in a sprint session, rather try to maintain a straight pose for more effective output. 4. never rush recovery: have a well defined time for sprints and don’t forget to do the same for rest 5. don’t count, just sprint: simply keep in mind that intensity matters more than repetitions.