Micheal Berger

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.

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.

Brown rice comprises of the bran and side hull, unlike in the case of white rice, which is refined and polished. white rice, although popular, isn’t the most nutritious food you can find. in fact, it is so processed that it consists of very little nutritional value. it is stripped of magnesium, iron, zinc, vitamins, a high amount of fiber and other nutrients, even if it is labeled “enriched.” although it is fortified, white rice doesn’t reach the minimum requirements per serving as specified by the fda. fortunately, brown rice does. read on to find out more on its benefits – 1. packed with fiber whole grains such as brown rice are linked to lowered levels of colon cancer, probably because of their high fiber content. fiber adheres to cancer-causing toxic waste and microorganisms and takes them along with it out of the body. brown rice helps stabilize digestion, prevents constipation and diarrhea and helps promote bowel movements. 2. promotes weight loss since it is rich in fiber and helps improve bowel function, brown rice boosts weight loss by improving metabolic function. the fiber gives you a higher feeling of satiation and fullness compared to white rice thus, preventing overeating. 3. rich in manganese & selenium just one cup of brown rice will comprise of 80 percent of your manganese requirement for the day. manganese helps in the production of important fatty acids that form good cholesterol and improve nervous and reproductive functioning. in addition, it is also rich in the trace mineral selenium which reduces your risk of many illnesses. 4. reduces cholesterol brown rice is rich in good cholesterol or hdl which helps in lowering ldl or bad cholesterol levels in the blood. 5. packed with antioxidants brown rice is a great source of antioxidants which help combat free radical damage and reduce the risk of chronic illnesses and premature aging. 6. contains slow-release sugar white rice is highly processed therefore it is quickly digested and assimilated in the body, causing blood sugar spikes. however, brown rice stabilizes blood sugar levels and is digested slowly. this curbs your cravings and helps you lose weight. in addition, it is a great choice for people with diabetes as compared to white rice which is a major no-no in their diet due to its high glycemic index. asia consists of a large population with type2 diabetes due to the consumption of white rice. according to research people who consume at least two servings of brown rice every week may lower their risk of type 2 diabetes by 11 percent.

As per the reports published by centers of disease control and prevention, 65% of americans adults are overweight. there are many types of diets and meal plans available to help obese people lose weight and become fit namely – low carbs diet, high protein diet, atkins diet, keratin diet, etc. scientists have now found a new way to lose weight faster which is – go vegan and eliminate all types of animal food from your diet. ru-ti huang, of e-da hospital in taiwan, explicated that the scientists derived this conclusion after studying the results of 12 different diet trials! along with this, studies have also shown that a vegan diet is bound to result in weight loss, even without changes to exercise or limits on portion size, calories, or carbohydrates. the scientific reason behind this is that when you consume vegetarian meals the calorie burnout rate is faster as opposed to omnivorous meals! along with this, vegetarians are leaner because their diets are low in saturated fat and focus on intake of food items which have lesser calories like fruits, vegetables and whole grains. even if you follow plant-based diets there are some factors that need to be taken into consideration in order to make it contributory towards weight loss. let’s discuss them in detail – 1. eat quality food in order to contribute towards weight loss, a vegan should increase the intake of vegetables. fruits, lentils, beans, legumes, nuts, seeds and healthy plant-based fats e.g: avocado. there are many fatty processed food options available for vegan diet followers also. the key to weight loss via being vegan is not only lowering the intake of animal-based food but also increases consumption of nutrient rich food options. 2. don’t forget to exercise exercise is one of the most influential role player in the process of weight loss. becoming a vegan and saying no to animal products is not the only factor which will help you lose weight, to do so you will have to move & exercise. in addition to eating a balanced, nutritional meal it is very important to make sure that fitness is part of your weight loss plan too! 3. be disciplined even when you are following a vegan diet, you need to stick to basic fundas of self-discipline, sacrifice and attention towards calorie details. some important aspects in this content are – avoid eating out regularly, pay attention towards portion, meal planning, etc. along with this remember to avoid fried foods and rely on baking, steaming, boiling or grilling. 4. don’t forget proteins protein is a key role player in the weight loss process. it helps to lose weight faster as it boosts satiety, preserves muscle and boosts up metabolism. when you plan to opt for vegan diets don’t forget to pay attention towards the protein intake. there are many vegan food items which are high in protein content like: 1 cup quinoa (cooked) – 8gms 1 cup lentils(cooked) – 17gms firm organic tofu – 9-11gms 1 oz almonds – 6gms 5. avoid fruit juices & smoothies it is commonly observed that people tend to prefer the intake of drinks that combine green veggies and fruit. the juices contain far more number of calories and are comparatively less filling than the whole product. so when on a vegan diet forget the juices and say yes to whole fruits and veggies! so it is the right time that you switch to being vegan and follow these tips to make your diet plan a hit!

What are chia seeds? chia seeds are the seeds from chia plant belonging to the mint family – lamiaceae, native to central & southern mexico and guatemala. the taste of these seeds does not match with its family rather they are bland and don’t have any taste at all! it comes in both black and white varieties. the white ones called salba have about 20% more nutrients in comparison to the other type (black). what is the exact nutritional content of these seeds? chia seeds are highly beneficial and are rich in nutritional content as well. the major nutritional breakdown is highlighted as under:- calories- 138 kcal protein- 5g fiber – 10g fat- 9g carbs- 12g (nutrition info per 1 oz.) does chia seeds suppress the appetite? due to some its influential properties, this superfood does help in suppressing the appetite in 3 varied ways which are – a) liquid absorbent – this works on the satiety value. it gives you the feeling of fullness even when you haven’t eaten much. b) slow digestion – they digest slowly which means that you will feel fuller and satisfied for longer durations. c) the powerhouse of nutrition – it helps in overall body nourishment and keeps you satisfied, which ultimately helps in controlling food cravings. how to lose weight with chia seeds? chia seeds are the part of the staple aztec diet since 3500 b.c. and have now come back in the limelight especially for the weight conscious people. though they do not make any direct contribution in helping to lose weight but their nutritional content and added benefits help to contribute in boosting and fastening the weight loss process. some of the major properties of chia seeds which make them beneficial for weight loss include – a) source of good fat these little powerhouse seeds are a great source of healthy fats mainly omega-3 fatty acids which help in improving the brain functioning and heart health. along with this, the consumption of the right amount of fat helps you keep a check of appetite and blood sugar. out of your total calories limit, 15-25% should be coming from healthy fats in order to see faster results! b) rich in fiber as indicated above, chia seeds are high in dietary fiber which helps in regulating the digestion and effectively regulating the cholesterol level. along with this, fiber swells when added to liquid and makes you feel full on fewer calories and contributes to the speedily achievement of weight goals! c) calcium for energy metabolism 2 tbsp of chia seeds has more than 130g of calcium, which corresponds to over 13% of the daily value for calcium. maintaining healthy bones and teeth are known benefits of calcium but what is not known to most of the people is that this nutrient also plays a role in energy metabolism, and it may help regulate body composition and reduce body fat percentage. a study has also shown in its results that 1g increase in calcium levels leads to an average decrease of 8 kgs in body weight. d) eat more to burn more as per the older tradition, chia seeds was known as running food as eating a handful of these would give aztec’s the energy to run all day. this super seed is known to have energy boosting properties which help in keeping you active and ultimately burning more number of calories. e) controls overeating this one is more or less an implied advantage of all the benefits that have been highlighted above. eating chia seeds before a meal helps to work on the satiety value and thus reducing the risk of overeating. along with this, the slowed digestion process also leads to lowered consumption of food and ultimately calories. all these advantages together with diet control and exercise help in losing weight faster! how to use chia seeds? simply sprinkle a tbsp of chia seeds over whatever it is you’re eating at every meal. it is a perfect match to bread, muffins, smoothies, cereals, yogurt, oatmeal and puddings! so, next time you sit down to have a meal don’t forget to have chia seeds to boost up the weight loss process. keep in mind that chia seed do support weight loss but proper diet control and exercising are the key players which should not be ignored if you actually want to see visible results!

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

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

Today we are going to have a look at the benefits of yoga asana – surya namaskar for weight loss. people around the world have been looking for the best exercise routine that can help them stay in shape. the simplest answer to this problem is something that has been around for thousands of years and has withstood the test of time. it has been recognized as one of the most wonderful and simple techniques for losing weight. it is ancient, powerful and something that has been practiced for over many centuries. not only it helps in boosting the weight loss process, it also strengthens the body, improves blood circulation, the breathing and keeps the body limber and in shape. a perfect fitness coach for your body, absolutely free of cost – surya namaskar | sun salutation for weight loss so without any further delay, let’s explore the ways in which, this ancient yoga technique can help you to shed off those extra pounds. what is surya namaskar & how is it helpful for weight loss? “surya namaskar” is sanskrit word which, means obeisance (namaskar) to the sun (surya). it is a set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout. these asanas have a phenomenal impact on the waist, throat, chest, heart, stomach, intestine, and legs. in simpler words, sun salutation or surya namaskar is a complete body workout in itself. this yoga technique is also the base of power yoga which aims at achieving more health benefits in less time. though the exercise can be performed any time during the day, but it is best done while the stomach is empty, before eating. it is a yogic exercise, which consists of 12 particular postures, one following another, in a fixed, cyclic order to ensure improvement and good health in one’s digestion, agility, rejuvenation, beauty and longevity. it will also help one lose weight and trim the waist. surya namaskar & weight loss to lose some weight with the help of surya namaskar, incorporate the following steps into your daily schedule and see quick results – 1. the first step is to learn how to do surya namaskar the right way. all the 12 asanas of surya namaskar, need to be performed with precision to see visible weight loss results! 2. you need to perform it every day at the same time to lose weight faster. if you would like to stay motivated throughout the exercise routine, try some soothing and gentle music. 3. you should perform the steps at a slow and steady pace. it would take around 12-15 days to perfect all the 12 poses. this will also allow you to build strength and get slim faster. 4. once you have built enough strength, increase the number of rounds you do! for effective weight loss, you could practice surya namaskar for about 6 days a week and do a total of 12 rounds. 5. end your yoga session with 5 mins of stretching and relaxation poses like shavasana (corpse pose). surya namaskar & calories studies have shown that if a person does 1 minute of surya namaskar he is likely to burn 3.79 calories. also, the time taken to complete a round of surya namaskar exercise is around 3 mins 40 seconds. therefore, it indicates that the calories burnt in 1 surya namaskar full round can be up to 13.91 calories. the further extension to the calculation of calories is that 1 pound of fat equals 3,500 calories. so, if you want to reduce a pound every week, on an average you are required to burn 300-400 calories. so using these values, the efforts required by an individual will bear the following results – 1. 18 mins > 250 calories 2. 25 mins > 350 calories 3. 40 mins > 500 calories and so on! tips to remember a) try to practice surya namaskar in the morning. b) before you start, do warm up stretches, which will help you ease into the yoga routine and also prevent injury. c) you should be performing every move in a slow manner for better results. d) if you want quick results, do 6-7 sets on a daily basis. to sum up the discussion, surya namaskar is the mantra to lose weight and stay peaceful, healthy & fit. yoga has been there since time immemorial, and nothing can be wiser than opting surya namaskar to reduce weight! so go get out of that bed and gift yourself a new body now! to know more : sign up on android or iphone

All you need is a 7-minute workout to get in shape… does it sound too good to be true? is it a fad? no, it is not a fad and it actually works! the main theory behind this hiit workout program is that it combines both the strength training and cardio exercises in such a way that they produce measurable health benefits. the experts consider that the trend of 7-minute workout is far beyond a fad as it is based on scientific research. the fact that you can actually see the results of your physical actions without spending hours in a gym is really a big revelation but what matters more is the actual effectiveness of the program. the major psychological benefit of such programs helps in reducing the number of dropouts as many people become discouraged from going to the gym, because they believe that they can only receive health benefits if they have hours and hours dedicated to their fitness. the impact of the notion that the same amount of fitness can be achieved in 7 mins as the full fledged workout routine makes the dream of getting into shape really achievable. along with this, it is obvious that if people start an activity with a positive feeling, they are more likely to stick with it! the underlying principle of this workout is that even the busiest people can spare at least 7 mins and that too for their health. the program is easy to squeeze into your daily requirements and also assures success which makes it effective in long run. as for the basic physical results, the science has already proved the benefits of interval training on cardiovascular and general fitness for years. along with this, a new research has been conducted which sheds some light on the minimum amount required to earn a measurable benefit. the major focus of the short, intense interval training is the afterburn. the metabolism gets charged up and even after the workout the calorie burning continues for hours very much similar to what it does when you go for a long run or lift weights for a half hour. though it is true that the average person will likely see more and better results from spending more time exercising, the new 7-minute promise gives us all a good place to start. not to forget the fact the exercising can itself make us feel good and the consistent patterns of the 7-minute workout can help balance neurotransmitters. along with this, 7 minutes is enough time for the body to release the endorphins hormone which is responsible for boosting a person’s mood. along with this, it is the feeling of exercise euphoria is likely to motivate individuals to being more active and dedicated towards exercising! so no more excuses, make sure to dedicate the small duration of 7 minutes towards workout and exercises and see the maginificient weight loss results.

Weight loss is no gamble and let’s confess, there are no shortcuts! losing weight in a healthy way includes tailor made diet plans and strict exercising regimes. even though you might hate some specific types of exercises but you need to understand that if you don’t include them in your workout regime then you are one who is at loss as you are subconsciously delaying your weight loss goals. if you are actually serious about losing weight fast then you should definitely consider adding lunges to your workout routine as it is an excellent exercise that involves a lot of muscles which ultimately means you will burn a lot of fat. like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves. many people hate this exercise as they consider it to be tough, but the very reason it is so good for weight loss is that it requires a lot a muscle and engages your whole body too. according to health status, adding 30 minutes of cardio along with a 15-minute session of lunges can burn up to 400 calories for a 150-pound person. benefits of lunges some of the major advantages of including lunges in your weight loss goals are highlighted as under:- 1. build leg and core strength besides being an excellent warm-up exercise, lunges actually play a major role in strengthening your lower body. the basic lunges help you to strengthen your leg muscles, especially the quadriceps of your front thigh, your posterior thighs’ hamstrings, and the gastrocnemius and soleus of the calf. not only this, the exercise also targets your core muscles – your abdomen, back, chest, pelvis, and buttocks– work together so you can adjust and maintain your lunge position without losing your balance! 2. improves flexibility if you have been noticing tightness in the muscles that bend or flex your legs at the hips, doing some simple lunges to stretch these muscles would help ease the discomfort. lunges play an active role in improving the flexibility of your hip joints and prevent lower back pain caused by tight hip flexors. not on this, the exercise also helps you improve the dynamic flexibility of your ankle and knee. 3. tone muscles doing lunges regularly would help you in strengthening and toning your quadriceps and your glutes. along with hip extensions, squats and step ups, lunges is also a good option for your workout especially if you want to tone your buttocks. types of lunges some of the most common types of lunge variations you can include in your daily workout sessions are explicated as under:- 1. bodyweight lunges before moving forward with variations, it is really important to master the basic lunge. the simplest and perfect way to do bodyweight lunge is – 1. place your hands on your hips, and stand tall with your shoulders pushed back. 2. step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees pause, then push yourself to the starting position. 2. bicep curl lunges for this lunge variation, you would be requiring dumbbells. the right steps to do this one are – 1. grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other. stand tall with your feet hip-width apart. 2. step forward with your right leg and lower your body. as you lunge, curl both dumbbells up to your shoulders. 3. lower the dumbbells and then return to the starting position. repeat the same with left leg! 3. goblet reverse lunges to do this one – 1. hold a dumbbell vertically against your chest, with both hands cupping it. 2. step backward with your right leg and lower your body into a lunge. 3. pause, then return to the starting position. repeat on the other side. 4. dumbell lateral lunges 1. hold a pair of dumbbells at arm’s length next to your sides. 2. lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee. 3. pause, then quickly push yourself back to the starting position. repeat on the other side. tips when doing lunges here are some tips that will help you to do this exercise in the best way and also maximize the benefits you get from including it in your workout sessions:- 1. keep your back straight and avoid leaning forward. this would allow you to gain maximum benefit and to avoid injuries. 2. remember to align your shoulders with your hips throughout the exercise. 3. refrain from extending the knee of your forward leg past your ankle. 4. keep your head up, facing forward.

Though they are really small in size but don’t underestimate the contribution of these small seeds towards weight loss; case in point here: chia seeds. not only these seeds are gluten free but they are a powerhouse of nutrients – protein, omega 3s, fiber, calcium, magnesium, and manganese. it is common that you must have heard its name but still are resistant to the use of these seeds as you are unaware of multiple simple ways out there you can use to include them in your daily routine. let’s have a quick look at some of the best and effortless ways by which you can adopt these super seeds and encash their associated benefits:- 1. raw consumption these super seeds have no taste of their own but have a great role to play towards resolving bloating and fat around the tummy. have a teaspoon of these seeds with lukewarm water in the morning and see visible weight loss results in few days! 2. add to your cereals and oatmeal one of the most common ways to eat chia seeds is to sprinkle them over other cooked dishes. stir them in any liquid foods to turn these seeds gelatinous and mushy, which will help them blend into the food obviously. add them to your oatmeal, yogurt, or breakfast cereal. 3. enjoy in your liquids adding chia seeds to the smoothie will not only make it easy to consume them but also add a solid thickness to an otherwise liquid smoothie. some of the common smoothies in which you can blend in these seeds are – strawberry, pineapple, etc. 4. stuff in your sanwich sprinkling chia seeds on the sandwich mix is another simple way to consume these. whether you are making a tuna or an egg sandwich or just a simple jam one don’t forget to sprinkle about a teaspoon of these tiny power packets! 5. grind chia seeds into flour the simplest way to make them a part of your daily routine without any effort at all. pulse the seeds in a food processor until a fine powder forms. mix it or completely replace your regular flour with this one and see how the magic works. 6. sprouts and salads for this: put some chia seeds in water, drain the water off and leave in a jar for a couple days. every 12 hours or so, rinse with water and pour the water off. in a day or two, you’ll have your chia sprouts which can be either consumed like that only or topped on salads as well. 7. enjoy as a pudding decorate all your favorite pudding with a dash of chia seeds. it will not only enhance the dish’s physical appearance but will also double the advantages of consuming the same. 8. substitute of an egg chia seeds are really a perfect option for vegans as it is a great substitute of an egg. to make it: use 1 tbsp finely ground chia seeds and 3 tbsp of water per egg and enjoy tasty delicacies without the use of eggs! simply follow these amazing ways to make chia seeds a part of your weight loss efforts and see the visible outcomes in no time.

Thinking that food is your enemy in the battle against fat! in reality, nutritionists say some foods actually throw up the heat on your metabolism, boosting your body’s ability to burn fat. when it comes to shedding fat, most people look for every edge they can get. of course, a consistent workout routine is essential but the first thing that people usually look to adjust is their nutrition plan. most of us focus on what we are eating, how many calories we are taking, but that is only one part of the equation.consuming the right types of food is another factor that can significantly impact your fat loss goal.certain foods have a very high thermogenic effect so you literally scorch calories as you chew. so, pack your diet with these 8 foods and pounds will peel off faster – with a lot less misery. here is a list of those fat fighting foods which help you crack your metabolism up to a whole new level: 1. whole grains – your body burns twice as many calories breaking down whole foods rich in fiber such as oatmeal and brown rice when compared to processed foods. 2. lean meats – protein has a very high thermogenic effect. you burn about 30% of the calories during digestion only. for example, 300 calories chicken breast requires 90 calories to burn it down. 3. low fat dairy products – rich in calcium and vitamin d, these help preserve and build muscle mass – essential for maintaining a robust metabolism. 4. green tea – drinking four cups of green tea a day helped people shed mass more than 6 pounds in 8 weeks as given in the study in american journal of clinical nutrition reports. credit goes to a compound egcg (epigallocatechin gallate) a compound in the brew that temporarily speeds up metabolism after sipping it. egcg inhibits catechol o – methyltransferase (comt) which decreases fat absorption by inhibiting pancreatic lipase. to up your intake, keep a jug of iced tea in your refrigerator. 5. lentils – one cup packs 35% of your daily iron needs- good news since 20% of us are iron deficient. when you lack a nutrient, your metabolism slows down because the body is not getting what it needs to work efficiently. 6. chilies and peppers – ‘capsaicin’ the compound that gives chilli and peppers their kick, heats up your body which makes you melt additional calories. so, add as much as you can to your soups, eggs and meats. but, it probably doesn’t have a big impact on your weight unless you eat less food because it’s spicy. 7. cinnamon– some studies suggest that cinnamon may have a stabilizing effect on blood sugar levels. this could in turn curb your appetite particularly in people with type 2 diabetes. so, this time do stir some to your coffee, tea or yoghurt to add sweetness without adding calories. 8. raw vegetables – raw vegetables make an outstanding snack. they satisfy the desire to crunch. they are full of water to help you feel full and they are low in calories. half a cup of diced celery, carrots has just 8 calories. so, when you are in the mood for chip and dip, replace the chips with raw veggies. ‘food has much more power than we give it credit for…’ so enjoy!