Fast Weight Loss

WHY PORTION CONTROL IS THE SECRET TO LOSING WEIGHT
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Having Too Much of a Good ThingIs it possible to have too much of a good thing? You can bet your life it is. You may be wondering why, even after piling your plate high with all of the tastiest, freshest, low calorie and healthiest food around you are still not losing weight . . . has the penny dropped yet? Even healthy food contains calories.Losing weight is not only about keeping an eye on what you eat; it’s also about how much you eat every day. The buzz words here are “portion size” – are you beginning to get the message?Reports suggest that portion sizes have more than doubled in the last twenty years and that some people eat pasta servings which are an incredible five times over recommendations . . . and that’s just an example.To put it into plain English, the majority of people eat far more than they need to, and what happens to all of that excess? Yes, you’ve got it . . . it ends up on the hips, the waistline, the “Mum tum”, the “muffin top” or whatever other nickname you have for your wobbly bits.There’s a lot to be said for the “little and often” technique. Starving all day to treat yourself to a large portion of pasta in the evenings is certainly not the way to reach your weight loss goals.Frequent Small Meals Will Help You Achieve Your Weight Loss GoalsBreakfast really is the most important meal of the day and not only helps to keep the hunger pangs at bay but also gives the metabolism a kick-start in the mornings. Eat a small, healthy breakfast within a half hour of getting out of bed, how about a bowl of fruit, a poached egg with a slice of wholemeal toast or a small bowl of cereals or porridge.Split your daily calorie intake into five or six small meals a day. This will help to keep your energy levels high while simultaneously getting rid of any excess pounds and encouraging the body to burn excess fat and not muscle tissue.The Problem With Starving YourselfWhen food intake stops the body is pre-programmed to shut down into starvation mode – it’s all about self-preservation. If you don’t eat something regularly every three or four hours your metabolic rate slows down – this is bad for weight loss. A frequent supply of small meals helps to increase the energy you expend even while you are at rest which burns extra calories and helps to decrease your percentage of bodyfat . . . i.e. weight loss.It’s a real uphill struggle if you are trying to lose weight while your body is desperately trying to hang on to it. Frequent, smaller portions of healthy, nutritious food will help you to reach your weight loss goals and stop you from feeling hungry when you might give in to naughty cravings. This also helps to keep you feeling energized throughout the day and able to exercise harder, burning more calories when you do get the chance to work out....

WHY YOU SHOULD ALWAYS START WITH WARM UP
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Want to save time by skipping your warm-up sessions? Don’t! Your warm up is the most important part of your exercise routine. No matter how long you have been exercising or how good is your stamina level you should always begin your workout with a proper warm-up. The major reason that warming up is laid so much stress is because it stimulates the cardiovascular system and warms up the muscles that you will be using during the workout. Many studies have shown that lack of such sessions increases the risk of injuries during exercise sessions.TYPES OF WARM-UPSome of the common types of warm up sessions are explicated as under –Passive warm-upIt is the least effective form of warm-up as it makes use of external sources of heat like sauna, spa or steam rooms to help your body warm up and get charged. This method is not effective unless accompanied by one or more of the other types of warm-up because they do little to increase the temperature deep within the muscles.Basic warm-upThis type of warm-up plays an active role in stimulating and ultimately increasing the flow of blood to the muscles. Some of the common activities which come under this type include – stretching, jogging, jumping jacks, aerobics step, basic calisthenics moves. These activities play a role in strengthening the cardiovascular system and lungs which ultimately prepares your body for vigorous workout sessions.Targeted Warm-upThis warm-up is required for specific activities like training with weights. The name makes it clear that this type of warm-up prepares the targeted muscles that will be used in the specific sessions.BENEFITS OF WARM-UPHere are some vital reasons for starting out with a warm-up and avoiding the shortcut route.:1. It prepares you mentally for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery helps in relaxing your body and build concentration.2. A proper warm up session increases the blood flow to the working muscle which helps in decreasing the muscle stiffness, reduces the risk of injury and improves performance.3. It also helps in breaking down the chemical complex of oxygen, which enables it to separate from the blood and ultimately enhance oxygen delivery to the muscle for better output. This ultimately helps in increasing endurance levels!4. Contraction and reflex times are improved with higher muscle temperatures.5. Exercising without warm-up places a potentially dangerous stress on the heart. Warming up reduces the stress on the heart.6. Sweat is good for weight loss and warm-up promotes sweating. Sweating reduces the amount of heat stored in the body.7. The probability of overstretching a muscle and causing injury is far less if your body is properly warmed up.8. Warming up helps in preparing the cardiovascular system for impending workload.DURATION OF WARM-UPPrior to your more specific warm-up, a general warm-up should last for at least 7-10 mins. The more vigorous the exercise program or higher skills required in the workout, the longer the warm-up should be.WARM-UP CONSIDERATIONSHeart rate is a good indicator for judging the effectiveness of your warm-up. The heart rate should be no more than 10 beats above or below the low-end of your training heart rate range. A break of light sweat is also another good indicator of a sufficient warm-up....

SWITCH TO PUBLIC TRANSPORT TO LOSE WEIGHT1
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It’s not surprising to believe that commuting to work by bike or on foot will surely contribute towards your weight loss goals. Though this is really effective but not the most optimum option owing to distance and time problems. Don’t worry! New studies have shown that the same theory holds true for public transport as well. People who opt for public transport no matter how much they exercise or not they are likely to weigh 5-7 pounds lesser than people who commute via cars! This is simply because public transport involves a greater level of incidental physical activity like – walking from your home to the station, standing in a busy train carriage, sprinting up down the station stairs, etc.The related research was conducted in University of East Anglia’s Norwich Medical School and the University of York; over more than 4,000 individuals in a three-part survey conducted between 2004 and 2007. The results of the study indicated that people who switched to travelling via public transport after previously commuting by car lost an average of 0.32 units – equivalent to around 1 kg – from their BMI over the period. This is mainly because you consider the activities related to public transmit more as a daily chore and you don’t even notice the amount of calories you are burning which ultimately contribute in weight loss!BENEFITSSome of the major ways in which inclusion of public transport in your daily life can prove helpful for weight loss are:-1. Daily WorkoutYou are working out on a daily basis and that too even without noticing it. Repeating the activities on a daily basis make a deep impact on your body and weight. It has been analysed that people who commute using public transit for 30 or more minutes, have a reduction of around 2.25 BMI units, or around 7 kg (over one stone) over a period of 4-5 years.2. Controlled EatingIf you want to travel with public transport you have to be more punctual which automatically results in the controlled and timely intake of food. Having food at the right time also plays a major role in boosting up the weight loss process. So indirectly public transit also helps you balance you food intake levels.3. Social SupportWhen travelling via public transport you are likely to meet people of similar mindset which results in building up a community for social support. Social support from the community helps to increase the dedication and motivations towards weight loss goals accomplishment.So this makes it clear that public transit not only plays an active role in contributing positively towards economic and environmental benefits but has a major health significance as well. The above findings act as a motivation for all weight watchers commuters to opt for sustainable modes of transport....

Healthy Couscous Salad Recipe
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Check out this easy couscous salad recipe which is simple to make and doesn’t take more than 10 mins to be ready. Can you believe that there is no cooking required for this recipe? The salad is packed with crunchy vegetables like cucumber & red pepper. This dish is quick to assemble and is perfect option to take to work or enjoying as a versatile side dish. This delicious salad can be stored in an airtight container in the refrigerator for up to 2 days.IngredientsCouscous 100 GmsVegetable Stock 200 MlSpring Onion 2 PiecesRed Pepper 1Cucumber 1/2Feta Cheese 50 GmsPesto 2 TbspToasted Pine Nuts 2 TbspMethod1. Dip couscous into a large bowl, pour over the stock.2. Cover, then leave for 10 mins, until fluffy and all the stock has been absorbed.3. Meanwhile, slice the onions and pepper and dice the cucumber.4. Add these to the couscous, fork through pesto, crumble in feta, then sprinkle over pine nuts to serve.Nutritional InfoServes 4Calories 384Kcal, Total Fat 16.2g, Carbs 53.1g, Sugars 5.6g, Fiber 5.9g, Protein 12.4g, Sodium 519.8mg, Potassium 207mgDownload “Mevo – Weight Loss & Fitness” app now to get many more healthy recipes!...

How to Eat Carbs & Lose Weight
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CARBOHYDRATES are like enemies to anyone who wants to lose weight. This is because many of us have been brainwashed into thinking that carbs lead to weight gain! The reality is that – THEY WON’T! Carbs are required by the body for energy and if you deprive your body of this essential nutrient it ultimately results on a gallon of moose tracks — and that certainly won’t help you lose weight.It is a lesser known fact that a diet which is packed with right and healthy kind of carbs is a secret to getting fit and staying slim for life. The use of work RIGHT creates a big differentiating wall as to which carbs you should and which you should avoid. “Right carbs = Resistant Starch”.In order to test this fact, there are various studies conducted in multiple universities which have highlighted that Resistant Starch helps you eat less, burn more calories, feel more energized and less stressed, and lower cholesterol too!A recent study has explicated that slimmest people ate the foods rich in carbs while the chubbiest people avoided them. Along with this, the studies have also come up with the fact that best diet to lose weight shall comprise of at least 64% of carbs! This makes it very clear that allowing your body for carbs is not a bad option but you should be careful in the selection.The major reason behind carbs playing a positive role in weight loss is that they act as a powerful appetite suppressant. Carbs are even more filling than proteins and are digested slowly which ultimately keeps you full for longer durations. This has also been proved by a study conducted in the University of Surrey, which explicated that participants who consumed Resistant Starch in one meal had 10% fewer calories the next day!In the long list of benefits of carbs, another one is that it helps to speed up the metabolism levels. Resistant starch speeds up your metabolism level and act as a natural fat burner as it releases fatty acids that encourage fat burning, especially in your belly.What else – the right type of carbs also helps to regulate blood sugar levels and control diabetes!Some of the rules to follow to maintain the right level of carbsconsumption:1. Eat one product that is rich in resistant starch at every meal.2. Portion size is a must – 1/4th of your plate should consist of good carbs.3. Don’t deprive yourself of anything be it chocolate, pasta, wine, bread or even chips… Moderation is the key to success!Some of the options for right type of carbohydrates:a) Quinoab) Barleyc) Popcornd) Roasted chickpease) Whole-grain rye crisp breadf) Sweet potatoesg) 2% Greek yogurth) Whole grain cereali) Oatmealj) Maple waterk) WatermelonSo, don’t say no to carbs but be careful and select the right type of carbs to boost up the weightloss process!...

best 9_1000x1000
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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...

apple cider
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How do you take apple cider vinegar to lose weight? Apple Cider Vinegar (ACV) is cherished by many as a therapeutic, healthy and inexpensive measure against many body ailments. We can’t stress enough on there being no magic bullet for weight loss, ACV is no exception. Chugging on ACV every day without a healthy diet plan and plenty of exercise is not going to give you any results, in fact, it may even be harmful as ACV is acidic and can contribute to digestive issues. Always consume ACV in small amounts, say a teaspoon or two, preferably diluted. ACV is gaining popularity in the fitness world as many kinds of research, as well as at-home experiences, show that adding ACV to your regular routine may aid in weight loss. Here are some factors that contribute to its weight-loss benefits:1. Apple Cider Vinegar (ACV) suppresses your appetiteHaving a glass of water with a teaspoon of ACV before your meal can help you reach satiety sooner and consume less than you usually do. According to one study, participants who ate bread with vinegar experienced a greater level of satiety than those who only ate bread.2. Apple Cider Vinegar (ACV) stabilizes your blood sugar levelsThe dramatic sugar spikes that occur in your body following a meal are the main cause of those nasty uncontrollable cravings you have throughout the day. ACV helps control these sugar spikes, thereby, curbing your sugar cravings between meals. Stabilizing your blood sugar levels is a surefire way of sticking to a proper diet plan with set meal times.In the same study mentioned earlier, participants showed lower blood glucose levels following the bread and vinegar meal as well.3. Apple Cider Vinegar (ACV) detoxifies the bodyACV helps flush toxins out of the body, thereby helping it perform better, particularly in its digestive and metabolic processes. This ensures that it absorbs the maximum amount of nutrients from food.4. Apple Cider Vinegar (ACV) prevents fat buildupACV speeds up your metabolism and helps you burn fat much faster. Since it is rich in enzymes and organic acids, it also helps in how efficiently fat is burnt as well. Although more human studies need to be done on this, some experts also claim that ACV may help bring down your cholesterol levels.How to use Apple Cider Vinegar (ACV) ?ACV can be quite unpleasant for many people, therefore, it’s ideal that you gradually introduce it into your diet. Apart from using it as a salad dressing, you can also dilute a teaspoon of ACV in a cup of water and have it once a day. As you get used to it, you can increase it to two teaspoons per day and see how it affects you. Most experts suggest adding 2 tablespoons of ACV to a cup of water and having it one to three times a day. Note that this depends on how well you tolerate ACV. If you frequent experience heartburn or other digestive symptoms, consider having less than 1 tablespoon of ACV per cup of water a day.Log whatever you eat in our amazing Weight Loss & Fitness app – MEVO available on –Google Play store  /   iOS Appstore...

healthy chunky
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Don’t you ever get that desperate urge to have a mouthful of something extremely chocolatey? And what’s better than a healthy chunky granola jar right by your side, which is not just yummy but also extremely nutritious. The interesting add on of buckwheat in this recipe makes it an amazing choice for that pre or post workout snack too. Buckwheat has high protein, magnesium along with essential amino acids. Hence today’s recipe of “Chocolate Buckwheat Granola” is a sure shot winner. Make a good huge jar of it because you won’t be able to resist the flavours.Ingredients3 cups rolled oats1 cup buckwheat1 ½ cups coconut flakes1 cup hazelnuts (walnuts are also delicious)¼ cup chia seeds½ tsp fine grain sea salt¼ cup coconut sugar1/3 cup honey or maple syrup1/3 cup coconut oil1 tsp vanilla extract½ cup cocoa powderMethod1. Preheat oven to 350°F / 175°C.2. In a large bowl combine oats, buckwheat, coconut flakes, chia seeds and coconut sugar. Roughly chop nuts and add them to the mix.3. In a small saucepan over low-medium heat, melt coconut oil. Add honey or maple syrup, vanilla, salt and cocoa powder. Whisk to combine until smooth.4. Pour liquid ingredients over dry and fold coat.5. Spread mixture out in an even layer on a lined baking sheet and press firmly with the back of a spatula to ensure that the mixture is compact. Bake for 15-20 minutes. Remove from oven, flip granola in large chunks, and place back in oven to bake for another 10 minutes, stirring every 3-4 minutes until toasted and fragrant.Nutritional InfoYields 8 cupsNutritional value per serve: Calories 280Kcal, Fat 14g, Carbs 30g, Protein 7.5gCheckout more than 500 healthy recipes in Mevo app now.Download fromiOS Appstore / Google Playstore....

simple tricks
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Have you ever experienced this – had dinner, had dessert but for some reason you are not able to take out the cookies lying in your kitchen out of your mind. Cravings trigger anywhere, anytime and play on your vulnerabilities and sometimes the impulse to have a particular food item is so compelling that you just can’t say no to it. Once you surpass the craving after munching on the things you crave for, you normally tend to feel guilty. This is a never ending circle which leads to delay in weight loss desires. So the next time you have a craving after dinner or just before lunch just follow these simple tips and crush them out on the spot!1. Sip hot tea or coffeeHaving a hot drink is a great and low calorie option to handle sweet cravings. A tasteful cup of coffee will not only relax you but fill you up with liquids. You can simply go for those flavored options which are low in calories like – peach, apple, cinnamon or berry for your sweet fix. Topping your favorite cup of coffee with a little sweetened milk is also a great way to handle midday hunger cues.2. Choose your snacks wiselySometimes you just have to eat it and get indulged to handle the cravings – go for it, but be smart and choose an item, which does not exceed more than 200 calories. The best option to handle sweet cravings includes a protein packed nut bar, Greek yogurt with berries, or a cappuccino. For salty options you can choose from mixed nuts, cottage cheese or sesame crackers.3. Eat a pickleIf you are craving something salty just have some pickle. Yes, we know that this food item is high on sodium, but it is also really low in calories. One or two spears will definitely do the trick, without adding to your waistline. Just grab a bottle of water to flush some of that sodium!4. Halt MethodHalt before you engage yourself in mindless noshing. If you already had something high in calories and want to grab the next thing don’t forget to ask yourself if you are really hungry? It’s time to say no to mindless munching which is more or less out of boredom, tiredness or loneliness. Try to identify if you are actually hungry or you just want to speak to a friend or take a nap.5. Sticky activity list on your pantry doorSince you tend to reach your pantry every now and then it will be the best place to stick the list of things you have to do. This will help in diverging your interest and reducing the chances of mindless eating and also handle unhealthy cravings.You will surely have to make few changes in you diet until you are actually able to find a satiating, sustainable set of patterns that works best. Just in case you slip or overindulge, don’t worry. The key is to think what to do next.Don’t let the guilt overpower you rather use it as a motivator to make better choices in the future!...

weight bearing
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You may not realize it, but your bones are alive. Every day, your body breaks down old bone and puts new bone in its place. But, beyond 30 years of age, your bones have reached their peak bone mass and you start to lose more bone than what is replaced naturally. The problem in the weight loss process arises when bones are not kept healthy and too much bone mass is lost.Maintaining healthy bones is important in order to boost up the weight loss process and avoid developing osteoporosis, which is when your bones become weak and brittle and you can end up having broken bones. Therefore, keeping a strong bone mass is really important to maintain, especially once you are in your 30s.Physical Exercise is ImportantMost people are aware of the importance of having enough calcium in your diet to ensure that bone density does not decrease. However, it isn’t the only important factor. Being physically active is also super important for preventing osteoporosis and maintaining strong bones for life. This is because increased physical activity can help to building bone during the phases of mineral acquisition and bone consolidation.When it comes to being active, weight-bearing exercises are particularly important in this acquisition and consolidation process. Weight-bearing exercise is any activity you do while on your feet and legs, that works your muscles and bones against gravity.Weight-Bearing ActivitiesDuring weight-bearing exercise, bone adapts to the impact of weight and the pull of muscle by building more bone cells. Consequently, your bones become stronger and more dense and the risk of fracture, osteopenia, and osteoporosis decreases.High-impact weight-bearing exercise includes:1. Walking2. Jogging3. Hiking4. Dancing5. Step aerobics6. Soccer7. Baseball8. Basketball9. Tennis, racquetball10. Low-impact weight-bearing exercises are:11. Using elliptical training machines12. Doing low-impact aerobics13. Using stair-step machines14. Fast walking on a treadmill or outsideIt is therefore recommended that you include one of these forms of activity into your daily routine for around 30 minutes every day. In doing this, your bones will become stronger (and so will your muscles!) and you will have a strong and fit body into old-age.Load-Bearing ActivitiesLoad-bearing exercise where you work to strengthen your muscles against gravity can also help build strong bones.They are also known as resistance exercises and include:1. Lifting weights2. Using elastic exercise bands3. Using weight machines4. Lifting your own body weightYou can introduce weight training moves of varying intensity to work the different muscle groups (and the bones they are attached to). Yoga and pilates can also improve strength, balance and flexibility.You may like to mix up your daily routine so that you include a mix of both weight-bearing and load-bearing exercises which will also help keep your exercise routine interesting.If you have been looking for another reason to exercise, then thinking of your long-term bone health could be just the thing to consider when you are wanting some extra motivation to move your body....

almonds
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There’s more to nuts than your daily dose of peanut butter. Unfortunately, they’re one of the most underrated snacks that can actually improve your health and well-being.Perhaps one of the main reasons nuts are avoided so much is that people are afraid of the calories and fat in them. However, the opposite is true. Nuts are rich in HDL cholesterol (good cholesterol) which can lower LDL (bad cholesterol) levels in the blood. The calories are not scary at all because you can only have a few at a time and they’re extremely filling.They also account to about eight percent of your daily antioxidant intake. Antioxidants are vital for the human body as they fight free radicals and reduce the risk of diseases. Here are some nuts that you should have a handful of every day:AlmondsWith 170 calories per serving (23 almonds), almonds are the richest nut source of fiber consisting of three grams of it per ounce. Almonds are also the richest source of vitamin E, which is a potent antioxidant required by the body.Not only are almonds filling due to their high fiber content, they can also allow you to lose weight because they regulate blood sugar levels, keeping off those nasty cravings, and lower LDL levels in the blood. Some studies also show that almonds may raise good bacteria levels in the body and improve your gut and immune system health.WalnutsWalnuts are the richest source of omega-3 fatty acids and they are packed with antioxidants like no other nut! Omega 3s fight inflammation and the antioxidants protect the body from free radical damage that may cause premature aging, heart disease, and cancer.Walnuts are also packed with fiber and are super filling. Therefore, they’re great for snack time as they prevent you from reaching out for an unhealthy food item. They are also rich in unsaturated fats, which are reported to fight belly fat and manganese, which may lower your PMS symptoms. You’ll obtain 185 calories from 14 walnut halves.PistachiosPistachios consist of the lowest calories, with only four or lesser calories in each. One of the best weight loss tips you’ll get is that you should eat slow and enjoy your food. When you consume them in their shells, you slow down and prolong your snacking time. This will make you eat less altogether because eating slow and chewing more tricks your brain into believing that you’re eating more.In addition, pistachios are also rich in potassium, which is required for healthy muscles and nervous system. They are also packed with vitamin B6 which improves mood and enhances immune system function and gamma-tocopherol, an antioxidant with potent cancer-fighting properties.CashewsCashews are a great source or iron, zinc, and magnesium. Iron is required for the formation of haemoglobin, the oxygen carrier in your blood. Your blood is a medium through which oxygen and nutrients are transported to all parts of the body.Zinc is important for better skin, nails and hair health, a healthy immune system, and better vision. And magnesium improves memory and may reduce belly fat as well. Cashews, like other nuts, are also rich in omega 3s and fiber, making them a filling weight loss snack. Each serving of 18 nuts consists of 165 calories.PeanutsPeanuts are a dream come true, as not only are they delicious, they’re super filling and weight-loss friendly as well. Peanuts are high in fiber and just having a small amount can fill you up. A one ounce serving of peanuts can give you 160 to 200 calories.Peanuts are best consumed raw because this brings in the chewing action that aids in keeping you full and satiated.However, it can also be enjoyed as peanut butter. Make sure the peanut butter you purchase is sugar and salt-free. You can also make your own peanut butter using a food processor.HazelnutsHazelnuts are packed with monounsaturated fatty acids that are vital for good health and weight loss. Since they’re high in good fats and consist of about 180 nuts per serving (21 nuts), they can be used as a great pre-workout snack. Just blend them in your pre-workout smoothie and enjoy a power-packed and fun workout afterward. They’re also rich in vitamin E and are great for heart health.To Know More :Sign Up on Android or Iphone...

best muscle
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Who said that a ripped body requires a fancy gym? If you are one of those people who does not like to work out in public, or if you do not have the time to do so, do not worry! You can just as easily build your muscle at home! It will require time and patience, but it will happen. All you need to do is focus on your workout plans, and proper nutrition.Here is an example plan for some of the best workout exercises, and an example nutrition schedule for bodybuilding at home!Required equipment for the workouts: a flat bench, a set of adjustable dumbbells, a barbell, some weights. This workout plan is designed for beginners. If your level is higher, consider doing additional sets.Perform each exercise in form for maximum effect.1. Barbell Squats – 2 sets, 12 repetitionsHow to do it: Spread your legs to the width of your hips, chest open, head straight. The barbell should be supported by the traps. Flex your knees and descend. Try not to move your hips back, and keep the torso as upright as possible. Go back up and repeat.2. Dumbbell Lunges – 2 sets, 12 repetitionsHow to do it: Stand up straight, holding weights in each hand. Step forward with your right leg and lower your body, while keeping the torso upright. Don’t kneel. Step back, and repeat the same movement with your left leg.3. Barbell Seated Calf Raise – 2 sets, 15 repetitionsHow to do it: Sit on a flat bench, and place a block flat in front of you. Have someone put a barbell on your thighs about 3 inches away from your knees. Lift your toes and squeeze your calves. Lower the toes, and repeat the recommended amount of times.4. One-Arm Dumbbell Row – 3 sets, 12 repetitionsHow to do it: Place a dumbbell on each side of a flat bench. Put your right arm and knee on the bench. Use your left hand to lift the dumbbell, while keeping your lower back straight. Repeat the same movement with your right hand.5. Pushups – 3 sets, as many times as you canHow to do it: Lie on the ground and place your hands about 35 inches (90 cm) away from one another. Lift your torso a few inches off the ground, while keeping it straight. Go back down. Repeat as many times as you can.6. Arnold Dumbbell Press – 2 sets, 12 repetitionsHow to do it: Sit on a flat bench, holding a dumbbell in each hand in front of your chest. Lift your arms above your head, as you rotate your hands until they face forward. Lower them down and repeat.7. Side Lateral Raise – 2 sets, 12 repetitionsHow to do it: Stand up straight, holding a dumbbell in each hand on the side of your torso. Lift your arms until they are parallel to the ground. Lower them down and repeat.8. Lying Triceps Press – 2 sets, 12 repetitionsHow to do it: Lie on a flat bench. Hold the barbell behind you. Lift it until your arms are straight. Lower it down and repeat.9. Barbell Curl – 2 sets, 12 repetitionsHow to do it: Stand up straight, holding the barbell lowered, with both hands in front of you. Lift it to your chest, bending the elbows. Lower it down and repeat.Now that we have the exercises set, what about nutrition? No workout would be effective without a proper diet. Here is an example of a meal plan for a person who has a little bit more body fat than necessary. If you are slimmer, you can increase the portions slightly. This meal plan is focused on protein which will help you build muscle.Meal 1: 5 egg whites, 1 1/2 cup of oatmeal, 1/2 cup of raspberries/blueberriesMeal 2: 1 protein shake, 1 bananaMeal 3: 2 medium chicken fillets, 1 cup of brown rice, 1 cup of asparagusMeal 4: 1 protein shake, 1 bananaMeal 5: 1 big steak, 1 cup of vegetables, 1/2 avocado, a bit of olive oilPatience and persistence always pay off. Follow these plans, and watch your body gettransformed!Looking for more workout and diet plans. Go ahead and download Mevo – Weight Loss & Fitness app to get custom plans for yourself. The app is available both on Android & iPhone....

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