If you’re looking to start losing weight, no matter how many pounds you want to lose, we asked certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition to share a few simple things you can do every day to jump-start your weight loss and start seeing results.
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The diet of Women should be habitat and be in control of their diet .the diet should be followed according to their stamina and ability to control over the food they will not be taken .this all should be done under the instruction taken from the dietitian.
A popular routine that can strengthen your body immediately is yoga. Whether you’ve tried it or not, you must have definitely heard about yoga. Yoga has its own customs and its own following. Moreover besides being utterly relaxing, it has a lot of health benefits as well. Yoga helps you in getting that perfect body you’ve always dreamed of in addition to relieving stress, losing excessive body weight and fighting allergy symptoms.
Yoga has basically originated from India and it is a way of life for most people there. Yoga involves both mind and body and thus rejuvenates your complete being. With stretching exercises, strong breathing techniques and some simple contortions, yoga helps one feel relaxed and stress free. Apart from this yoga is known for weight loss, maintaining blood pressure and improving heart functions within your body.
One of the most obvious advantages of yoga is that it improves flexibility within your body. Yoga exercises are tough in this sense. If you are a new be to this routine, you probably won’t be able to do most of the poses yoga entails. Don’t worry; it blends in with you in time. Try simple exercises and then go off with hard ones. You will feel a stretch in your body and it will start to loosen up. You will be able to bend more than you ever expected.
Another benefit is that it builds strength. With a few strong muscles, you can avoid major ailments like arthritis, back pain, weak knees etc. Moreover, your body strength will help you gain more efficiency and of course gives you the surety of not having early old age symptoms like week muscles or bones etc. strength coupled flexibility makes you more prone to every day healthy living.
Another very crucial perk of doing yoga is improving your blood circulation. Some relaxation exercises in yoga can improve your circulation, particularly in your hands and feet. Yoga also gets more oxygen to your cells, which function better as a result.
The inverted poses, support venous blood from the legs and pelvis to reach back to the heart, where it can be pumped to the lungs to be freshly oxygenated. Yoga also improves hemoglobin levels and the number of red blood cells, which carry oxygen to the tissues. And it considerably thins the blood by making platelets less sticky and also reduces chances of clots being generated in your body. Which means it can lead to a decrease in heart attacks and strokes since blood clots are often the cause of such issues.
Another important reason why you should adopt yoga as a routine is because it can reduce stress and help you fight allergies since it is an excellent alternative for improving your immune system. When doing yoga routines to improve allergy symptoms, it’s imperative to keep the head above your heart, to evade over stimulating your body.
It is always essential to keep your body toned and fit. Especially it is true when you eat a lot and tend to have a fluctuating rate of weight gain or weight loss. Some people do rigorous exercise keeping their body in shape and keeping their diet tight on schedule so that they do not get a disheveled body posture or body shape. Rigorous exercise might be one solution but what of those who can’t find time out of their busy schedule to exercise and keep their body in shape?
Most of us complain that finding time and going to the gym after a hard thrashing load of work is extremely difficult and almost close to being impossible. Well here are some simple and quick routine crunches that you can follow to keep your trouble spots especially the abs and glutes in shape:
If you are always worried about your tummy bloating up, do not worry at all. This thirty minute exercise combined with cardio every can help you keep your tummy in and bring out those beautiful Abs. The exercise basically helps build up muscle internally. If you’re a beginner you can always start with ten minute brisk walks working your way up to the thirty minute exercise. This exercise can enhance your waistline and you don’t need some extra work up to make those lines prominent.
Lie down on your backside, bend your knees, and lift your legs until your knees are over your hips and your calves are parallel to the ground, and feet are in the air.
Hold your head in your hands and tighten your abs as you lift your head and shoulders above the floor. Inhale while you do this.
Breathe out and coil your left shoulder toward your right knee while straightening your left leg.
Breathe in and come back to the initial position, keeping your head and shoulders high off the ground.
Do this some 20 times and then repeat on the other side.
The next exercise is best for glutes which is that large muscle on your butts. This exercise basically tones up your buttocks. Also this routine will not only tone your hips but also shall help you maintain your posture and balance in your body as well. This routine will make you feel stronger and much more confident as it will build up your body shape immensely.
Stand at front of a chair anywhere, looking away from the chair. Your feet should be parallel and hip-width apart. Now bow down slightly forward from the waist.
Maintaining a straight posture and keeping your spine straight, breathe in and lower your body in the direction of the chair as if you were going to sit down.
Tap the edge of the chair with your glutes (making sure that you do not sit down), keeping your knees over your ankles.
Breathe out, clutch your glutes, and return to the initial position.
Repeat 10 to 12 times.
It is an admitted fact that exercise keeps you healthy and fit. People take exercise to stay away from diseases and to burn calories. It really matters that what time you choose to exercise. Some people like to exercise in the morning while some in the evening. A big question that must be pondering in your head is that what the best time to exercise. A number of studies came out touting the benefits of exercise on specific day time. Some studies say morning is right time while some suggest evening time is the best. There is no evidence to explain at what time calories can burn efficiently but the time management influences your exercise habit. It is important to choose specific time and stick to it and make it habit.
A recent study at Appalachian State University suggests that if you want better night’s sleep then morning is the ideal time to exercise. Researchers conducted study by tracking sleep patterns of people of ages between 4o and 60 which showed that people who spend more time in workout in the morning are more likely to sleep sound. The people who exercise in the morning experience reduction in blood pressure in the day time.
The more you sleep; your body will get more chance to repair it. This study is associated with sleep because the better you sleep the best would be your health. The variation in sleep pattern that results by morning workout has positive and healthy impact on body both physically and mentally. According to this study, 6 AM is the best time to exercise. The better sleep increases your cardio health, decreases anxiety and frustration, lowers your blood pressure and maintains your weight.
The other study reveals that afternoon exercise stimulates the performance of exercise. Cycling, swimming or even biking would be better if they performed in afternoon. The core temperature of the body is higher in afternoon that makes muscles and joints more adaptable to exercise that’s why a person is less prone to injury. In the afternoon body is warmed up and you don’t get injuries. But it does not mean that early morning exercise make you doomed for injury. It may cause injuries only if you don’t war, up your body before workout. Light jig, jumping jags and brisk walk is suggested to early morning exercisers to warm up their body.
If you exercise for weight lose so the morning time is suitable for you. Workout on empty stomach contributes in burning more calories and you are more likely to reduce weight. In the morning you are empty stomach before breakfast and this time is best for losing weight. The morning time is recommended because body is more likely to burn higher percentage of fat during exercise for fuel.
You must find out the best time for exercise in a day. Break the sweat only when you can do. There is no specific time when you have more chances to burn more calories. Exercise is beneficial regardless of time. You only have to choose specific time and stick to it. Just make sure to exercise consistently regardless of specific time.
Healthy eating habits improve your metabolism and make you look and feel fresh every day. Whatever you eat reflects in your body structure, skin and health. Choosing to have a proper and balanced diet is a wise decision for your daily routine in life. If you eat healthy, you think and work healthy too. There are a number of ways to improving your eating habits by following some simple and easy rules to choose the right types of food. Be it at a restaurant or back at home, your choice of food will determine how you will live. Here are some easy tips to help you improve your diet and food choices:
- While frying food items, it is always best to use olive oil rather than any other oil or butter. Olive oil is very light and has less cholesterol. It is essentially beneficial for people with issues of diabetes or blood pressure.
- Another alternative for oil would be canola oil which is preferable for baking and not frying but its works otherwise as well.
- Include fish in your occasional diet plan. Fish is rich in proteins and much healthier.
- Regular consumption of fish, according to some researchers, may reduce the risk of diseases. Fish are a rich source of vitamin A, E and D and also have essential Omega 3 fatty acids which are healthy for brain, eyes and nerves.
- Eat broiled, baked, roasted or grilled chicken instead of frying it. It is less fatty and much healthier. It is preferred to eat chicken without the skin.
- Having fresh vegetables and salads is the best way to choosing a healthier diet plan. Add lettuce, tomatoes, cucumber to your meals.
- If you are taking in sandwiches or burgers, avoid cheese in them and instead increase the amount of vegetables in the sandwich.
- Use whole wheat products for bread or tortillas instead of regular flour. Whole wheat is filled with fiber and helps you gain strength.
- Eat lots and lots of fruit. Not only are fruits tasty, but they are healthier for your consumption of food. Fresh fruits are beneficial for skin and hair.
- Use lemon juices, herb vinegar or reduced calorie salad dressings in your salads.
- When choosing something Chinese, prefer brown rice instead of white rice and order a side dish of steamed vegetables.
Keeping yourself and your family healthy is the most essential thing in life and having the right supplements in your house can make your daily routine much healthier. Apart from food intake, daily exercise is a must. Keep your sleeping rituals regular and have a heavy intake of water. You will feel much more energetic and healthy when following these important and simple tips for food. Happy eating!