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Lifestyle changes to reduce weight and waist size

Lifestyle changes

A waist circumference of more than 88 cm (35 inches) in women and more than 102 cm (40 inches) in men can increase the risks of developing type 2 diabetes, hypertension, dyslipidemia (abnormal amount of lipids in the blood), and cardiovascular disease (www.nhlbi.nih.gov/). These waist circumference measurements are associated with a Body Mass Index range between 25 and 34.9 kg/sqm. The risk of these health conditions can be reduced by following a healthy lifestyle with proper exercise along with a nutritious diet.

If you are looking to reduce waist size, you should know that It’s not possible to lose weight from only this part of your body without reducing your overall weight. Here are some simple lifestyle changes that can help you lose weight, reduce waist size, and stay healthy:

  • Have a high protein breakfast: According to a study published by The Nutrition Journal in 2015, having a high protein breakfast provides a better control of appetite throughout the day. It keeps your blood sugar levels normal and it’s more likely that you will eat less for subsequent meals. So, make sure you don’t skip your breakfast
  • Include more fruits and vegetables that contains soluble fiber, Vitamin D, and probiotics in your diet. You must avoid refined carbohydrates, processed foods, sugary products, drinking, too much alcohol, and foods that contain trans fats. Eating cashews, almonds, avocados, fatty fish, etc., are easy to digest and will boost healthy fat, which is good for the heart. Manage your sodium intake too, as too much salt causes your body to retain water and this can swell your waistline.
  • Avoid liquid calories: A study by Harvard School of Public Health researchers found evidence linking sugary drinks to weight gain and poor health.
  • Drink water before meals: Drinking water before meals decreases your appetite and you consume fewer calories. One study found that people who drank 500 ml of water before eating lost significantly more weight than those who didn’t.
  • Eat mindfully: Have your food mindfully, without engaging to other activities like watching TV or having conversations during meals, as this can make you eat more. Focus on what you eating. This can help you make better food choices that prevent weight gain.
  • Brush your teeth: Brushing your teeth or at least gargling with mouthwash after meals can limit your food consumption. Experts say that when you do this, you are less likely to snack between meals.
  • Do exercises that can reduce waist size:
    • Yoga
    • High-intensity interval training
    • Planks
    • Core-alternative knee touches
    • Core-freeze
    • Standing oblique crunch

Your results will depend on your weight at the beginning. Like, if you are overweight or you just carry a little extra fat on your waistline. Consume fewer calories than you burn and exercise regularly. Nutrition experts says that it takes a 3,500-calorie deficit to burn off one pound of fat stored in your body. Exercising daily can help you to burn up to 500 calories and speed up the weight loss process, also the calorie intake should be limited by following a proper diet. Staying motivated can help attain your weight loss goals, reduce your waist size, and boost your health.

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Health Goals You Achieve If You Walk Daily

Walk

The great Greek physician Hippocrates once said “Walking is man’s best medicine”. Walking daily can reduce the risk of noncommunicable diseases and increase health benefits not only physical, but also mental well-being by reducing stress. It is an aerobic exercise, which means that it increases oxygen flow in the bloodstream and helps eliminate toxins and wastes.

The Impact of Walking Exercise on Weight Loss

The effect of walking exercise is amazing if you do it daily. For instance, when you consume food that contains 300 kcal, you can expend approximately 300 kcal if you walk at 3 miles per hour, which means that the energy intake from the consumed food (300kcal) is equal to the energy consumed by moderate walking 30-60 min at 3 Mph. This type of activity would help with weight loss. If this continues for a period of two to four months the body weight is reduced. Walking combined with a healthy diet, will increase your heart rate which, in turn, will improve your fitness. Walking outdoors is a great immunity booster, it boosts your mental health. Exposure to sunlight helps produce vitamin D, and it will also enhance the functioning of the immune system.

Fitness and Life coach Lisa Olona, recommends that while you walk it is important to keep your heart rate up i.e. between 120-150 bpm. “So, do a power walk, “she says. Focusing on a power walk will help maintain your elevated heart rate. When walking, your arms should be involved with your elbows at a 90-degree angle. The higher your heart rate, the more calories you will burn. You will burn more calories if you walk briskly for 30 minutes at a heart rate of 130bpm, than walking slowly for 45 min at a heart rate of 90 bpm. You can increase your heart rate by walking up and down hills without having to increase your pace. It is important to keep track of your diet, pace, distance and heart rate if you are doing this specifically for weight loss. It is recommended to include whole foods, such as lean proteins, fresh-veggies and fruits, low carb foods and good fats that are nutrient-dense in your diet.

Practice This to Make It a Routine

  • Take an easy paced 15 minutes’ walk
  • Walk 5 days a week to build a habit
  • Add a few extra minutes each time
  • Aim for a brisk space

Walk Properly with These Tips

  • Always keep your head up
  • Shoulders should be kept down and back, don’t hunch over, because it can strain the muscles and joints in your shoulders, neck and back.
  • Focus on core muscles by pulling your belly button in towards your spine
  • Swing your arms, but don’t swing across the body or up too high
  • Maintain a heel to toe pace, means strike the ground with your heels first

You Should Not Do the Following Things While Walking

  • Don’t look down
  • Don’t roll your hips
  • Don’t slouch
  • Don’t walk in the wrong shoes.

Other Benefits Are

  • Improved Eyesight: It helps combat glaucoma by relieving eye pressure. Glaucoma is developed when too much fluid builds up in the eye, increasing the pressure inside. That pressure affects the optical nerve which results in visual impairment. The glaucoma research foundation recommends walking as one of the best ways to reduce the risk of developing glaucoma and even relieve its symptoms.
  • Improves Asthmatic and Respiratory Conditions: Walking is a slow intensity activity and you can build it up when you feel comfortable. It is a good option to improve your lung capacity, make breathing a bit smoother and reduce your asthma symptoms. It is better for asthma patients to breathe through nose rather than the mouth because air is warmed and filtered before reaching the lungs.
  • Prevents heart disease: According to the American Heart Association, walking is no less effective than running when it comes to prevention of heart disease and stroke. A half-an-hour walk daily helps improve blood circulation, and avoid serious problems like coronary heart disease, by lowering high BP and cholesterol levels.
  • Prevents chances of Alzheimer’s: Being sedentary for a long period of time can affect the proper functioning of the brain, that means the brain starts shrinking for sedentary people. By doing exercise like walking, you bring change to your sedentary lifestyle and this will rejuvenate your brain activity. It will increase the oxygen circulation throughout the body and the brain starts functioning better than earlier, this reduces the chances of developing Alzheimer’s disease or dementia.
  • Improved digestion: Walking half an hour daily not only reduces the risk of developing colon cancer, but also improves digestion and regulates bowel movements.

Walking can help you gain social life, good mood, creative thinking, reduce stress, reduce risk of other health conditions, other diseases and many more. If you are not able to work out due to your busy lifestyle include your walking exercise in your daily routine, like using stairs instead of lift, walk to the local shops instead of driving, walk part of your commute, engage in house cleaning etc. Remember, even a little is good but more is better.

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Exercise at Home: Stay Active and Get Fit without a Gym

The coronavirus outbreak led to lockdowns for gyms, parks, theatres and for other several businesses. These measures of putting citizens under lockdown for social distancing is the only way to reduce contact between people and prevent spread of the virus. Gyms are one of the businesses that were forced to shut down during the pandemic and exercise enthusiasts wondered how they could do without them. But even as gyms in some states are starting to reopen, many people wonder if it’s safe to go.

exercise at home

The good news is that fitness experts say that even if you don’t have a dedicated workout space or fancy machines, you can still manage to get a good workout in your home. As doing regular exercise and staying healthy under normal circumstances is very important to ensure good quality of life, exercising at home should be considered.

Strength training refers to any exercise that uses resistance, either from your own body weight, free weights, or specialized machines. Body weight routines are one great way to go, and you can do them without any equipment or machines. There are a number of exercises you can do at home:

  • Squats: Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your side. Keep your chest and chin up, push your hips back and bend your knees as if you’re going to sit on a chair. Make sure that your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.
  • Push-ups: This is a basic exercise where you start with plank position, keep your body tight, shoulder pulled down and back. Bend your elbows and slowly lower your body and when your chest grazes the floor, extend your elbows and return to the start. Keep your elbows close to your body during the movement.
  • Sit-ups: This is an effective exercise for the abdominal muscles. Lie down on the floor with your knees bent and feet flat. Keep your arms behind you head and slowly begin to roll up from your head, engaging your core throughout. Don’t strain your neck during the upward motion. When your chest comes close to your legs, begin the controlled phase back down to the starting position.
  • Bent Over Row: Hinge forward at your hips. Pull a weighted barbell toward your torso while keeping your elbows close to your body and your back straight. Perform sets of six to 12 repetitions, performing each set to muscle failure to improve muscular strength and endurance.
  • Burpees: This is an effective exercise for your whole body. Begin by standing upright with your feet shoulder-width apart and arms on your side. Put your hands on the front and start to squat down and as soon as your hands reach the ground, pop your legs back to a push-up position. Do a push-up and then get back to the starting push-up position and jump your feet up to your palms by hinging at the waist. Your feet must be as close to your hands as possible, landing outside your hands if necessary.
  • Wall Sit: Lean on a wall in the house and sit against it as if it’s a chair with your legs at 90 degrees. Stand still in the position and hold. Back straight, stay in that position for three minutes. Once you get used to it, increase your time. Do it three times in the set of three.

One of the best things about exercising at home is that it can be done in your living room while watching television or listening to your favorite music. However, check with your doctor before you start any new exercise regimen.

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8 Best Postpartum Exercises for New Moms

Gestation brings drastic changes to a woman’s body, her emotions, and her life. One of the common changes that many new moms have to deal with is weight gain. In fact, most are looking for ways to regain their pre-pregnancy body. The answer lies in postpartum exercise. No matter how fit you were before and even during pregnancy, postpartum exercise is good for your overall health as it helps you to get your body back after having a baby and also help reduce the risk of postpartum depression (PPD). Even, the American College of Obstetricians and Gynecologists (ACOG) recommends that new moms incorporate exercise in their daily routine. According to the ACOG,resuming exercise activities or incorporating new exercise routines after delivery is important for supporting lifelong healthy habits. Of course, it’s important that you talk to your doctor before beginning your workouts.

Best Postpartum Exercises for New Moms

Besides helping you get your pre-pregnancy body back, postpartum exercises can boost energy, restore physical strength, and promote better sleep. ACOG recommends aiming for at least 150 minutes of moderate-intensity aerobic activity – anything that bumps up your heart rate and makes you break a sweat, like brisk walking or bike riding – every week, along with two days of strength training (which includes yoga, Pilates and lifting weights).

Before you starting working out again, it’s important to have realistic expectations as your body is different now and you won’t immediately be as strong as you once were. Start with simple, functional exercises you can later build on. Here are 8 best postnatal exercises that experts say new moms can easily carry off:

  1. Walking: This is one of the simplest and most beneficial of exercises. Walking can be done anywhere.Walking not only gets your heart rate up and builds a stronger heart, but also enhances your endurance, allowing you to work your way back to a regular exercise routine.
  2. Diaphragmatic Breathing: A core exercise that promotes relaxation, diaphragmatic breathing is a gente postpartum ab workout. Begin in a supine position (on your back) with your legs extended straight out and your arms relaxed by your side. Inhale and fill your belly up. Then exhale all the air out as you press your lower back into the ground.
  3. Swimming: Swimming is a great option to boost overall strength. This low impact workout would be gentle on the joints. A great full-body workout, swimming helps you lose excess weight and also improves muscle tone.
  4. Yoga: This is a relaxing but effective workout that helps stretch and strengthen your muscles. The benefits of yoga postpartum include loosening stiff muscles, reducing stress, combating fatigue and strengthening the abdominal and pelvic region. Performing yoga under expert guidance is crucial to maintain correct posture and prevent injuries.
  5. Kegels: Kegel exercises involve contracting and releasing the pelvic muscles and can be done almost immediately following child birth (www.babycenter.com). They improve circulation to the pelvic area and helps prevent incontinence. As the pelvic muscles tire easily, it’s best to do several contractions repeatedly throughout the day rather than in one session.
    • Lie on your back with your knees bent and your feet flat on the floor.
    • Tighten the pelvic floor muscles.
    • Hold for a count of ten, then release. Repeat ten times. Try to work up to three or four sets about three times a day.
    • Don’t tighten leg or abdominal muscles.
  6. Lying March: This workout mainly targets the abs.
    • Lie face up with knees bent 90 degrees and aligned over hips, arms extended at sides and palms on the ground.
    • Pull abs in, then slowly lower right foot, stopping just before it touches the ground.
    • Raise right leg to starting position and repeat on left side to complete 1 rep.
    • Twice a week, do 1 set of 12 to 15 reps, resting 30 to 60 seconds between sets.
  7. Cycling: Another great low impact workout, cycling will get your heart rate up. Start slowly and don’t worry about picking up the pace too quickly, as this will gradually happen over time.
  8. Pilates: One of the best workouts you can do after delivery, Pilates encourage proper, slow, yet precise, strengthening of your abdominal muscles, hips and back, which helps relieve lower back and pelvic floor discomfort from pregnancy.

However, postpartum exercise presents a unique set of challenges as your body is still healing from delivery, and with a newborn in the house, you might be feeling very tired. As every pregnancy and delivery is different, you would also need to get clearance from your doctor before you start any exercise program.

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6 Top Weight-Loss Diets for 2020

Weight-Loss DietsIt’s estimated that nearly half of American adults attempt to lose weight each year. Diet and exercise are necessary to improve health and lose weight. There are many types of diets available now and each one has its supporters, who post all over social media about how their particular choice helped them achieve their goals. Experts say that the key to success is to find which diet will help you lose weight and more importantly, help maintain outcomes long-term. Here are six ideal diets for weight-loss diets in 2020:

  1. Mediterranean diet: This is one of the most healthy eating plans recommended by the Dietary Guidelines for Americans to promote health and prevent chronic disease. This diet plan also helps weight loss if you limit your calorie intake to 1,500 a day or less. A PREDIMED study that aimed to assess the efficacy of the Mediterranean diet in the primary prevention of cardiovascular diseases showed that people lost slightly more weight when following a Mediterranean diet, compared to a low-fat diet.

A Mediterranean-style diet includes healthy fats such as avocados, olive oil, nuts, and fish at least twice a week, plenty of beans, fruit, leafy greens, and whole grains, and even a daily glass of red wine. You can also eat cheese in moderation, but red meat needs to be limited to once or twice a week.

  1. Volumetrics diet: Ranked second in Best Weight-Loss Diets by U.S. News& World Report, the Volumetrics diet focuses on the energy density of foods which is the key to achieving healthy, long-term weight loss. This diet plan aims to help you quit on-and-off dieting by living a healthy lifestyle based on nutritious food and regular exercise. Created by Barbara Rolls, PhD, a professor of nutrition at Penn State University, foods are divided into four categories in the Volumetrics diet:
  • Category 1 (very low-density): Nonstarchy fruits and vegetables, nonfat milk and broth-based soup
  • Category 2 (low-density): Starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes and low-fat mixed dishes like chili and spaghetti.
  • Category 3 (medium-density): Meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream and cake
  • Category 4 (high-density): Crackers, chips, chocolate candies, cookies, nuts, butter and oil.

In general, diets rich in low-energy-dense foods have been shown to promote fullness on fewer calories and deliver weight loss, according to the Centers for Disease Control and Prevention. A U.S. News & World report notes that “you will very likely lose weight following the Volumetrics plan.

  1. Moderate protein plan: Also referred to as a moderate carbohydrate plan, this diet emphasizes whole grains, produce and animal proteins (for meat eaters). A high-protein diet decreases hunger, making it easier to stick to the plan. Intake of processed foods and added sugar should be limited. The diet aims to provide 30% of your daily calories from protein, 30% from fat, and 40% from carbohydrates.
  2. Dash Diet: Short for Dietary Approaches to Stop Hypertension, the low-sodium DASH diet was designed as a way to curb high blood pressure without using drugs. The DASH plan breaks out the number of servings you should eat from each food group. This style of eating helps with weight loss and lowering cholesterol.

The DASH diet includes fruits, vegetables, whole grains, and low-fat or nonfat dairy and limits saturated fat and dietary cholesterol. A personalized, calorie-limited plan can provide anti-inflammatory, high fiber, heart-healthy benefits and help you lose weight too.

  1. Ornish Diet: Created in 1977 by Dr. Dean Ornish – a clinical professor of medicine at the University of California, San Francisco, and founder of the nonprofit Preventive Medicine Research Institute in nearby Sausalito, the Ornish diet helps people feel better, live longer, lose weight and gain health. Ranked sixth in Best Weight-Loss Diets by U.S. News& World Report, the Ornish diet is low in fat, refined carbohydrates and animal protein.
  2. Vegan Diet: Vegans shun all animal products, including dairy, eggs, and honey for ethical and environmental reasons. Vegan diets can also support weight loss. However, you cannot lose weight by simply cutting intake of animal products. Instead, you need to eat healthy-quality vegan food like leafy greens and plant-based proteins. Studies confirm that those on a plant-based diet have a lower average BMI than those who eat animal products (prevention.com).

Other widely popular weight loss diet plans include the Flexitarian Diet, Intermittent Fasting, and the Mayo Clinic Diet.

There’s no one diet that will fit everybody’s needs, personalities, lifestyles or food preferences, says registered dietitian Andrea Dunn, RD (www.health.clevelandclinic.org). She recommends choosing a scientifically proven eating plan. Dunn notes, “It’s about matching your lifestyle with the foods you enjoy and what will work best for you long-term, without feeling deprived or ripped off.”

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Different Methods of Intermittent Fasting for Weight Loss

Different Methods of Intermittent Fasting for Weight LossIntermittent fasting is currently one of the world’s most popular health and fitness trends, and considered the silver bullet to fat loss and muscle gains. This diet program involves alternate cycles of fasting with either no food or significant calorie reduction, and periods of unrestricted eating. It can promote weight loss, improve metabolism, protect against disease, and even help longevity. Researchers found that intermittent fasting or periodic fasting, without a reduction in calorie intake, can be a preventative and therapeutic approach against obesity and metabolic disorders (www.medicalnewstoday.com).

Intermittent fasting – cycling in and out periods of fasting and eating – can provide many benefits for your body and brain. It’s not a diet, but a timed approach to eating. Unlike a dietary plan, this fasting technique doesn’t specify what foods a person should eat or avoid. The principle behind intermittent fasting is simple – when our insulin levels go down far enough and for long enough, as they do during a fasting period, we’re able to burn off fat.

There are seven different ways to do intermittent fasting:

    • Fast 12 hours a day: This rules of this method are simple – the person (can also a beginner) needs to decide on and stick on to a 12-hour fasting window every day. You can follow this simple diet plan by including your sleeping hours in it. As the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day. According to the study that Medical News Today reported on, fasting for 10-16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream, which should encourage weight loss.

 

    • Fasting for 16 hours – the Leangains diet: This diet plan involves fasting for 16 hours a day and leaving an eating window of 8 hours (it is also called the 16:8 method). Men and women follow different hours in this diet plan – men fast for 16 hours each day and women fast for 14 hours. This type of intermittent fast may be helpful for someone who has already tried the 12-hour fast but did not see any benefits. With this method, people usually finish their dinner by 8 p.m. and then skip breakfast the next day, not eating again until noon.

 

    • Fasting for 2 days a week – the Fast diet (5:2 diet): This fasting plan involves people eating standard amounts of healthful food for 5 days and reducing their calorie intake on the other 2 days. During the 2 fasting days, men generally consume 600 calories and women 500 calories. There should be at least 1 non-fasting day between fasting days. However, there is limited research on the 5:2 diet, which is also known as the Fast diet. A study involving 107 overweight or obese women found that both restricting calories twice weekly and continuous calorie restriction led to similar weight loss. It also found that this diet reduced insulin levels and improved insulin sensitivity among participants (www.medicalnewstoday.com).

 

    • Alternate day fasting: An extreme form of intermittent fasting, this method involves fasting every other day. Some people completely avoid solid foods on fasting days, while other people allow up to 500 calories. This method generally leads to indulging in more food on feeding days, which might be difficult to maintain the fast in the long term. One study reported that alternate day fasting is effective for weight loss and heart health in both healthy and overweight adults. The researchers found that the 32 participants lost an average of 5.2 kilograms (kg), or just over 11 pounds (lb), over a 12-week period.

 

    • Eat-Stop-Eat diet – the weekly 24-hour fast: This method involves eating no food for 24 hours at a time or fasting completely for 1 or 2 days a week. Many people fast from breakfast to breakfast or lunch to lunch. Those on this diet can have water, tea, and other calorie-free drinks during the fasting period. People should return to normal eating patterns on the non-fasting days.
      This fast can be challenging and may cause fatigue, headaches, or irritability. However, many people find that these effects become less intense over time as the body adjusts to this new pattern of eating.

 

    • Meal skipping: This approach involves occasionally skipping meals and may be good for beginners. According to one’s level of hunger or time restraints, the person can decide which meals to skip. Skipping 1 or 2 meals when you feel so inclined is basically a spontaneous intermittent fast.
      Make sure to eat healthy foods at the other meals. This approach is likely to be most successful when individuals track and respond to their body’s hunger signals. People who follow this type of intermittent fasting will eat when they are hungry and skip meals when they are not. This may feel more natural than the other fasting methods.

 

    • The Warrior Diet: This diet is relatively extreme form of intermittent fasting. It entails eating a whole day’s worth of food in short time. The Warrior Diet involves eating very little, usually just a few servings of raw fruits, vegetables, proteins, healthful fats, and some carbohydrates during a 20-hour fasting window, then eating one large meal at night. The eating window is usually only around 4 hours.

 

Consult your physician before you try intermittent fasting or any other kind of weight loss method.

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Walking Tips for Losing Weight Faster

Walking Tips for Losing Weight FasterInactivity is a potential cause for many preventable conditions, such as heart disease and obesity. So, to not be an inactive person and to lose weight, start with a walking program. Walking regularly can help improve fitness levels. Along with many potential health benefits, walking is also one of the easiest and most effective ways for weight loss. It’s low-impact, easy to fit into a busy schedule and accessible for almost any age or fitness level.

Generally, calorie-burning cardio exercises help in losing weight and many health experts recommend brisk walking as a calorie-burning cardio exercise for those who are looking to lose weight. A Medical News Today article mentions a Journal of Exercise Nutrition and Biochemistry study that showed the positive effects that walking could have on burning fat and reducing waist circumference in obese females. The women walked between 50-70 minutes 3 days per week for a total of 12 weeks. After the study, they found that the participants lost an average of 1.5% body fat and 1.1 inches around their waists.

Though walking provides benefits, there are certain things a person can do to increase these benefits while walking. So before you lace up your walking shoes and hit the road, follow the below mentioned tips:

  • Always warm up before starting walking: Warming up and cooling down before and after walking can prevent muscular stiffness and injury. The best warm-up before walking is to walk slowly, gently stretch your leg muscles and then gradually increase speed. Likewise, a gradual cool down is also recommended after a brisk walk.
  • Increase your pace: To burn more calories, it’s better to walk briskly instead of slowly. Increasing your pace is one way to get the heart pumping and burn more calories. In addition to picking up pace, researchers at Ohio State University also found that varying the walking speed during your workouts can help you burn up to 20% more calories than maintaining a steady pace(blog.myfitnesspal.com). So, aim for a brisk walk of 30 to 90 minutes most days of the week. You can walk more on some days and less on others, but the total time for the week should be at least 150 minutes (2.5 hours).
  • Walking uphill: Regular uphill walking increases calorie burn and also helps you build muscle in the lower body, which can speed up your metabolism. If you cannot find outdoor uphill areas nearby, and are completely relying on treadmill walking, then you can increase your treadmill gradient and walk. Aim to walk up hills, stairs, or inclines two to three times a week for better weight loss results.
  • Choose the Right Gear: Pay attention to the fit and quality of shoes you wear. Invest in good shoes that support your heel when walking and prevent wobbling.
  • Aiming for more steps each day: According to The National Center for Biotechnology Information study, taking 10, 000 steps, (which is roughly 5 miles of walking) per day are ideal. If a person can take more steps beyond their normal daily step count, then it would help them lose weight. Avoid elevators and instead take the stairs to encourage walking. You can also walk more by parking further away from the door at shops, work, or school.Also, consider taking walking breaks at work instead of sitting in a break room.
  • Maintain form and posture: It is very important to maintain form and posture while walking. A good walking posture allows you to take full breaths, engage your core muscles, and use your leg and buttock muscles for a natural walking stride. It can help you build strength and keep you injury free so that you can continue your walking program.
  • Include strength and resistance training: As said before, you don’t have to take a long walk; you can take a break in between and include strength and resistance training in your program. This way, you can make the walking routine more interesting. Body weight exercises helps in strengthening your muscles and burn more calories. Similarly, you can try adding in resistance training during walking to help burn more calories and increase the growth of new muscle. Some exercises to try include: squats, pushups, burpees, or squat thrusts, triceps dips and lunges.
  • Swing your arms: Swing your arms faster to increase your pace and your legs will automatically follow it. This will also work your upper body and burn up to 10% more calories when compared to a normal arm swing.
  • Make your walking enjoyable: Walk with a friend or a group of friends, walk at a brisk and steady speed while enjoying their company. Walking with a companion or taking a new route now and then can make the activity more enjoyable.
  • Doing three shorter walks a day:Even though longer walks have more benefits, shorter and more frequent walks are also beneficial. It is suggested to take three 20-minute-walks instead of a long-stretch walk. In fact, you can take a walk after each meal, as it helps in controlling blood sugar levels and is better than taking a long 45-minute walk once in a day.

Walking can be included in your routine exercise schedule to relax after a busy day or to help you achieve your weight loss goals.

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8 Summer Fruits That Can Help You Lose Weight

8 Summer Fruits That Can Help You Lose WeightIt’s easy to gain weight in summer with all those barbeques, delicious foods from fairs, carnivals and truck festivals, and even ice-cold lemonade that packs nearly 100 calories. If you are on a weight loss plan, you may need to avoid these high calorie items that add on fat. If you are really looking to shed a few pounds, the best way is to maintain a balanced diet and exercise regularly. A balanced diet includes eating fresh fruit and vegetables and avoiding junk food. There are many fruits that are not just flavorful and healthy but also low in calories. Here is a list of fruits that can help you lose weight in summer:

  1. Apples: Apples are high in fiber and help you feel full. They increase the metabolic rate to help burn the fat. Being high in pectin, they help stop the cells of the body from absorbing fat and water. You can have apples either cooked or raw.
  2. Avocados: This calorie-dense fruit is grown contains fatty acids that speed up the process of converting fat into energy and boost the rate of metabolism. Some studies have found that eating avocados can increase feelings of fullness, decrease appetite, and improve cholesterol levels (www.healthline.com). Avocados can be used as a substitute for butter or margarine on bread and toast and also added to salads, smoothies, or dips.
  3. Bananas: This summer fruit is more calorie-dense than many other fruits. It is also nutrient-dense and rich in potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C. It curbs your appetite, helps burn fat and boosts muscle development. Bananas can be enjoyed as a on-the-go snack or added to variety of dishes, either raw or cooked.
  4. Lemons: This fruit is great for the liver, the organ that helps burn fat. It makes the liver function more effectively. Spraying lemon or lime juice onto a salad can make it easier to cut back on sodium- or fat-loaded dressings.
  5. Plums: This summer seasonal fruit have a low glycemic index and is rich in nutrients like vitamins C and A, which make them a great option if you’re trying to lose weight.
  6. Peaches: This is one of the healthiest fruits to add to your weight loss low-calorie diet. Peaches have phenolic compounds that are known to have anti-obesity, anti-inflammatory and anti-diabetic properties.
  7. Strawberries: Filled with anti-oxidants and high on fibres, strawberries contain only 33 calories. They contain ellagic acid, which helps fight inflammation and restores normal functioning of weight reducing hormones which may be blocked due to chronic inflammation. It not only helps weight loss, but also boosts skin health and immunity.
  8. Watermelon: This fiber-rich summer fruit has very low carbohydrate content – just 55g per 100 g of fruit. Moreover, it has a very high water content (94%) and is a rich source of amino acids called arginine which helps burn fat. This fruit keeps you satiated for a long time.

Packed with vitamins, fiber, and other nutrients, fruits are nature’s ready-made snack and an essential part of a healthy diet. Including these seasonal fruits in your diet will go a long way in helping weight loss.  Include regular exercise for quicker results.

 

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Adopt a Safe and Healthy Approach to Weight Loss

Weight LossLosing weight is a major challenge. A sensible approach to lose those extra fat pockets is through making small healthy changes in your eating and exercise habits. Making these small changes can help you stay in good shape and improve your health. To reach your healthy weight and maintain that weight in the long term, make sure you lose your weight safely and at a realistic pace.

Losing weight in a healthy manner is important because even though weight loss is a major challenge, it is an even greater challenge is to keep off the weight that you lost. Keeping the weight off is not easy and most people who lose weight eventually gain at least some, if not all of it back. In a study published in the journal Obesity in 2016, researchers studied contestants in a TV reality show who were competing to shed the most weight. They found that 13 of 14 contestants regained the weight they lost and that four contestants were heavier compared to before they went on the show. This could be because such competitions may drive people to adopt shortcuts to weight loss, leading the body to try to reset or maintain its initial set point. To make positive, lasting changes, people should adopt healthy ways to achieve their weight loss goals. Make these small, simple lifestyle changes to lose weight:

Develop a healthy approach to food:

  • Don’t skip meals – if you do, you may find you are eat more when you do eat and this may lead to a larger stomach capacity. This can increase the amount of food you need at each meal before you feel ‘full’.
  • Avoid yoyo dieting (continual cycles of dieting, weight loss and weight gain) as it will slow your metabolism. Such diets are only a short-term solution that will increase your body fat levels in the long term.
  • Avoid practices that can lead to weight gain such as night eating, social eating and emotional eating.
  • Avoid unplanned or habitual eating and keep to regular meals and snacks.
  • Keep a record of what you eat, when you eat, and your hunger levels prior to eating. This can help you identify why you consume certain foods at certain times of the day.
  • Eat a wide variety of food from all food groups every day such as wholegrain bread and cereals, vegetables, fruit, milk and dairy, and meat, fish or legumes and where possible, choose low-fat varieties.
  • Increase your fruit and vegetable intake, as most are low in calories and contain fiber, which helps you feel full.
  • Reduce your intake of foods that are high in added fat, sugar and salt and replace sugary drinks with water.
  • If you had extra food, try to balance it with extra exercise. The more energy you burn, the more food you can afford to have.
  • Stay hydrated. Water helps you to burn calories by keeping your metabolism going as water doesn’t have carbohydrates, calories or fat. Avoid juices and aerated drinks, as they may contain high sugar content.
  • Cut down on saturated fats and alcohol.
  • Avoid eating for comfort, such as when you are upset, angry or stressed. Instead, find other healthy ways to cope with these feelings.

Adopt a healthier approach to exercise:

Being within your ideal body weight contributes a lot to your overall health. Working out on a daily basis is essential. Exercise is very important when you are trying to lose weight because it prevents muscle loss.

  • Try to work out in the early morning than in the evening as it will improve your energy throughout the day.
  • Working out will rev up your metabolism and keep burning calories throughout the day.
  • Start slowly and then increase your activity levels by simply increasing movement throughout the day.
  • Moderate intensity exercise such as walking, gardening, cycling, and even mowing the lawn – has been shown to help reduce body fat.

Other suggestions for a more active lifestyle include: playing a sport that you enjoy, walking instead of taking the car on short distances, playing more outdoor games, and taking stairs instead of lifts.

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9 Best Foods for Effective Weight Loss

Weight LossGaining weight is much easier than losing it. There’s no one tip that’s going to help shed those extra pounds. Exercising is important, but what you eat matters a lot. Diet could be an effective weight loss measure, but before choosing your diet, make sure you have a good calorie balance scale, which is important if you are looking to shed a few pounds. Studies have reported that a healthy diet is the best option for weight loss.

A healthy diet generally means avoiding processed foods and including more natural options such as fruits and vegetables. However, not all fruits and vegetables can help you achieve your weight loss goals. There are certain foods that can specifically help with this as they can have vastly different effects on your hunger, hormones, and the number of calories you burn. Most included as part of a weight-loss diet have a few things in common: they’re high in fiber (which helps keep you feeling fuller longer) and have a low energy density-meaning that you can eat a decent-sized portion without overdoing calorie consumption (http://www.eatingwell.com). Here are 9 best foods to promote effective weight loss:

  1. Avocados: Avocados add creaminess and flavor to salads and sandwiches. This unique fruit is rich in dietary fiber, potassium and phytochemicals. Avocado contains monounsaturated fatty acids that speed up the process of converting fat into energy and boosts metabolism rate. An increase in metabolic rate means you burn more calories throughout the day which promotes weight loss. A report from Eating Well cites a study which found that people who eat avocados tend to have lower BMI, body weight and waist circumference than people who don’t eat this green superfood.
  2. Whole Eggs: Eggs are one of the most misunderstood foods and once feared for being high in cholesterol. But now, whole eggs have been making a comeback. Whole eggs can help you get all the nutrients you need on a calorie-restricted diet. A www.healthline.com article notes that protein is the most important macronutrient when it comes to losing weight. Eggs are rich in high-quality protein, fats and essential nutrients like vitamin D and choline. Including this protein-rich food in your breakfast can promotes weight loss as protein increases satiety while controlling appetite hormones, helping fend off hunger until lunchtime. One study found that overweight women who ate eggs for breakfast (instead of bagels) experienced increased feelings of fullness which made them eat less for the next 36 hours.
  3. Beans and Legumes: All beans and legumes (lentils, black beans, kidney beans, etc.) are high in fiber which can be beneficial for weight loss as they help you feel fuller longer and control hunger. Eating beans and legumes has also been linked with various other health benefits, including lowering blood pressure, reducing LDL cholesterol, and reducing risk of cardiovascular disease (www.eatingwell.com).
  4. Apple Cider Vinegar: An incredible food that is popular in the natural health community, apple cider vinegar supports weight loss. It contains acetic acid which is known to reduce belly fat and restrain body fat build up. Adding apple cider vinegar to your vegetable salad could help curb your appetite, potentially leading to greater weight loss.
  5. Chia Seeds: Chia seeds are a low-carb-friendly food and one of the best sources of fiber in the world. With its high fiber content, chia seeds can absorb up to 11-12 times their weight in water, expanding in your stomach, filling you up, and reducing your appetite. Add chia seeds to salads and smoothies.
  6. Yogurt: Protein-packed and full of probiotics, yogurt is good for gut health and may help your weight-loss efforts. Probiotics help to boost immunity, regulate belly function and burn the bloat. Avoid flavored yogurt with added sugar as it would add on calories. Instead, sweeten plain yogurt with fresh fruit.
  7. Salmon: Salmon is a super anti-inflammatory food that contains high-quality protein and omega-3 fatty acids which are good for burning belly fat. Salmon helps control the hormone levels that cause excess fat to accumulate, boosts heart health, lowers your risk of dementia and improves your mood. One study found that a diet rich in omega-3 fatty acids helped people feel more satisfied when they were watching their calories.
  8. Popcorn: It’s an excellent weight-loss snack – if it’s not drenched in butter. Popcorn is filled with air and considered a low-calorie snack. Stick to low-fat, low-sodium microwave popcorn.
  9. Almonds: Almonds are an excellent source of fiber and protein, and can help you feel fuller longer.

While all of these foods are good for weight loss, make sure you eat it in moderation. And remember that regular exercise is also important for weight loss.