What if you really don’t have the time to work out? What if you think you can follow even the strictest diet plan but can’t squeeze even a 7-minute work out? Are you doomed? Not yet! Get your mat ready and start losing weight with these easy exercises that can be done within minutes and that you can surely squeeze in your tight schedule:
Leg lifts – this works your legs and abs. you just need o to lie down your mat and lift your leg one at a time then both for 8 seconds each. Hands should be at the side. Be careful not to stress your neck.
Sun salutations – if you are feeling flexible or want a full body workout, you can try this. The benefits are awesome, from health to inner peace. There are a lot of demos and tutorials online. All you need is your mat, comfortable clothing and space in your home or room, then you’re all set. Doing the Sun Salutations not only can help in making you lose weight but can also help in uplifting your mood.
Jump ropes – there is a reason that your P.E. teacher made you do this in the mornings- mental health and fitness. Jumping ropes before you start your day also gives you the same benefits. What’s more is that you can do it with variations in speed, technique, etc. All you need is a jump rope, space and comfortable footwear.
Alternating lunges – this may seem an easy exercise when looking at pictures and demo videos, but you may be surprised at how it can make you sweat. Doing lunges will involve a lot of muscles. It is a type of cardio that targets multiple muscle groups. Do not lose hope. Work within your busy schedule. Arm yourself with the power of knowledge.
You can also read to know more tips and tricks and easy exercises.
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Flabs are not friends. First of all, they are not a happy sight to look at because it may mean that your internal organs are at risk. Flabs are actually accumulated unhealthy fats and cholesterol which found themselves comfortable and at home under your skin. So yes, especially if you’re above 30 yrs. old, you need to shed them off for quite a number of reasons – health, longer life, cost of healthcare, time with your family, your life goal, your dreams, your significant other, your children or your dog.
But, what if, you started off with a carefully chosen diet plan, followed it religiously, stayed away from friends who you think might lure you to go back to your usual pizza and soda nights, sacrificed your morning coffee to a green smoothie – and still, you find yourself in a corner, frustrated, alone, cold and still with flabs. What could have gone wrong? Due to the diet trends that mostly promise a slimmer you in as short as five days, many people are lured. Who doesn’t want that right? But, the truth is, when it comes to your health, fast is not always happy although, to cars, it may seem a perfect match!
Here are some possible reasons your diet plan turned out to be a big fail:
Twisted mindset – you want to get slim to impress someone
Cravings and hunger weren’t handled properly – this is why you feel alone and unhappy
You’ve chosen a too strict diet plan – no shortcuts, as mentioned above
You let your emotions get in the way – emotional eating is one of the main reasons
you got your flabs and is also one of the main reasons why your diet plan should fail.
If you want to know more about how to effectively choose a diet plan that could work for you and plan your flab-busting meals according to what fits your lifestyle and emotions, there are a lot of available sources – gyms, fitness centres, eBooks, life coaches and your forever-slim aunt and visit ysweightloss.
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There is one, an ultimate, undeniable method to stay in shape! Fell in love with being active!
Do you want to stay in shape, feel good in your body and stop forcing yourself to go to the gym? There is only one way to do it! You have to fell in love with being active!
Of course, that is easy to say. But how should that work in reality? We all know that forced love usually does not end well ;). And for sure I don’t want you to end up broken-hearted!
Here are a few tips:
Starting small is important. Everything needs time! Small steps at the beginning will take you much further in the future. Start your exercises twice per week at a beginner level. You don’t need to end your training sweaty and exhausted. Give yourself a rest whenever you need it during the workout, do not overdo! You will remember train with pain, and it will be much harder to motivate yourself next time to stand up from the couch and train. You will see that after a few weeks or months you will feel stronger and be able to give more on each training and stay in shape.
keep it interesting
Do gym exercises, and aerobics makes you feel bored and unmotivated already when you think about it?
I totally understand! I do not enjoy it so much as well, instead find your passion! There are plenty of different kind of classes offers now. Staying in shape and healthy doesn’t mean you have to go to the gym.
Are you getting goosebumps while watching “Dirty Dancing” or you have never missed an episode of “You can dance”? Try dancing! Training any dance style is a perfect exercise plus you will learn some moves you can later use on the dancefloor!
Try to think about anything you always liked to try, maybe as a child, perhaps now. Something that looks cool for you or you are always impressed by people who can do something particular.There is no better motivation than finding joy in what you do and want to learn something new!
together always better
Are you a busy person and you don’t want training to take away these few hours that you have for yourself, your family and friends?
Sorry, but that is not an excuse! Even better, take your daughter, boyfriend, friend or sister and start training together. You will keep each other motivated, and the work out will be much more fun. Maybe you will even bond stronger?
I highly advise against crazy diets while you start working out! You need your energy and being hungry will make you feel more like staying under a blanket and not losing any more power instead of working out. It is important to eat healthily to stay in shape. Get rid of sugar and sweets, white bread and fast- foods. Eat more proteins and eat regularly. For healthy recipes and diet bits of advice visit: “taste of health”.
water, water, water
Many of us still don’t know how important it is to stay hydrated. Drink water after your workout but try not to exaggerate with quantity before training- it may make you feel heavy, and your belly won’t feel right.
Did you see all these cute yoga leggings, sports bras, and colourful trainers? I am obsessed with them! If you are a fashion lover or like to dress up check out “justfirefits” for inspirational work- out looks! You can add a bit of makeup- use waterproof mascara and body spray. Avoid fluids as your skin should be able to breathe during your training. Invest a bit in your training outfit, and you won’t be able to wait to try them on!
make new friends
Group training or team games are a perfect way to make new friends. You will keep each other motivated, start discussions about your join passion, share new tips or maybe even joining some cool events together! This way your passion will grow, and you will be happy you can share it with someone!
Have you ever heard of the cherry diet? It’s becoming more popular nowadays because it’s incredibly easy to follow. There is only one rule to this diet – to eat cherries every day and/or to drink fresh cherry juice. Although they are more popular for their taste, researchers are now seeing that cherries are actually extremely healthy as well. The bioactive components and nutrients found in this fruit are linked to the prevention of diabetes, cardiovascular disease, inflammatory diseases, cancer, and Alzheimer’s disease.
However, not only will they protect you from various health conditions, but cherries will also make it easier for you to accomplish your weight loss goals. There are a few reasons why cherries help promote weight loss.
First of all, they don’t contain a lot of calories (the average cherry contains 5 calories). Although a lot of other fruits contain fewer calories, it’s worth noting that cherries aren’t considered to be high-calorie foods. You can easily satisfy your hunger with a dozen cherries, which roughly amounts to 60 calories.
Cherries do a good job of satisfying your hunger because they are rich in fiber. All weight-loss diets that exist suggest that you should consume more fiber, since this nutrient isn’t easily digested by your body. In other words, you will have to drink a lot of water in order to move it through your digestive system. This will help you with your weight loss goals because it water will contribute to the feeling of fullness.
It’s also worth mentioning that many people often confuse thirst with hunger, so staying hydrated will also prevent you from overeating. The great thing about fiber is that consuming it will help you feel full for an extended time period. This means that it will actually help prevent you from overeating on other foods that are potentially high in calories.
On top of that, the soluble type of fiber that absorbs water helps you by slowing the absorption of sugars, thus making your body store less fat.
Dark cherries also contain compounds known as anthocyanins, which will help you reduce belly fat. Back in 2008, the Journal of Agricultural and Food Chemistry published a study, which showed just how powerful these compounds are when it comes to reduced belly fat (http://www.nutraingredients.com/Research/Anthocyanins-show-potent-anti-obesity-potential-study).
Anthocyanins are flavonoid pigments that are found in a lot of different fruits and vegetables. Although there is still a lot of research to be done on the way anthocyanins are absorbed and distributed in the tissues of our bodies, researchers generally agree that these compounds can be a powerful tool for weight loss.
Although cherries definitely can help you reduce belly fat, simply adding them to your existing diet won’t do the trick. There are no magical foods that you will help you shed those extra pounds simply by consuming them.
Cherries will help you reach your weight loss goals, but you will also need to make sure that your diet is filled with other fresh produce. On top of that, you should avoid eating junk food and you should exercise regularly if you want to shed those extra pounds.
With that being said, you should definitely include cherries into your diet and you should be encouraged to consume them whenever you feel the urge to snack on something. By keeping your fridge stocked with washed cherries, you will always have a snack that you can munch on.
However, just because you decided to include more cherries into your diet doesn’t mean that you should forget about other fruits. Consuming a variety of fruit is important in order to maintain proper health.
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Smart Weight Loss is hard right? Well, in a way- yes. But really it shouldn’t be, at least with a little planning, and a lot of smart decisions.
As humans, we tend to know what constitutes a smart decision, and a decision that leaves a lot to be desired. When it comes to weight loss, we seem to get stuck on making “less than ideal decisions.”
So where does that leave us? Well, you could keep doing what you always do, and get the results you always do. Or, you can institute some smart decisions- choices that will improve your life for the long haul.
Let’s dive right in!
Choose To Move More Everyday
Burning calories is the name of the game when it comes to sustainable weight loss, regardless of if you need to lose 1 or 100 pounds. Not a fan of the gym? Not an excuse. There are simple decisions you can make that can have a profound effect on your weight loss efforts. For example, how about walking a few extra flights of stairs on your way to the office?
Maybe you work on the 10th floor, so why not stop off at the 7th and walk the rest? You need to make deliberate decisions if smart weight loss is your goal. It does not come about by mere chance.
Likewise, take a stop a few blocks away from home and walk your way home. The afternoon is likely to be cooler than the morning, so the sun should not be a valid excuse.
Worried about winter? Do some activity at home. An extremely effective exercise that does not require expensive equipment is the step up. Simply remove the cushion out of your sofa and perform as many repetitions as you are comfortable with. Small changes equate to big differences.
Go No Soda
Yes, you read correctly- no soda. No regular, and definitely- NO DIET. Soda in every form is bad, regardless of what the money hungry manufacturers’ claim. Sure, diet may be free of calories, but that does not mean it is free of adverse effects.
In fact, many of the low sugar alternatives found in diet soda can hasten your development of metabolic syndrome, which is worse than diabetes alone. Water needs to become the main beverage in your weight loss arsenal, but that does not mean it has to be bland. You are free to use coffee, tea, fruit infused water and more- just be sure you keep an eye on the sugar content.
Load Your Plate With Veggies
Love broccoli? Great! Then make it the cornerstone of your plate. Who cares how it looks? You definitely won’t in a few weeks when you see your body change dramatically. The rule is to load up on your favorite veggies, as they are typically low calorie, then follow with your protein of choice (meat, frequently), and finally maybe a little sweet potato or rice. The carbs are optional of course, as restricting them altogether is the fastest way to achieve weight loss.
Go To Sleep Sooner
You know the hundreds of benefits of sleep by now, but here’s one you don’t think of often; reducing caloric intake. The later you stay awake, the more likely you are to snack. Unnecessary snacking, more so late at night, can spoil a hard day of work and leave you moody as an extra bonus (ha! Really).
Make Meal Prep A Ritual
Fastest way to sabotage a diet plan? Hunger. Yes, when you’re hungry you don’t give too hoots about healthy, as long as it fills you. To compensate, make a decent amount of meals and freeze them in your favorite Tupperware. That way, when you need food, it’s just a microwave session away, and your weight loss plan will remain intact.
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Why Willpower Is Never The Final Answer To Permanent Weight Loss
Many so called health experts chalk up permanent weight loss success to willpower. Not only is this a false belief, but also a way to sabotage yourself. The fact is most people are not able to maintain their willpower for an extended period of time, simply because of the chemistry of the brain.
Willpower is a false prophet; one forged in our minds to “impress” others, even though at the core of it all we know it’s just a pile of lies.
Wondering why willpower is not the definitive factor that will determine your weight loss? Read on to learn more:
Willpower Doesn’t Play Well With Goals
Ever wondered why willpower doesn’t help you achieve your goals? It is because willpower is impossible to maintain at the same intensity for a period of time. Take for example you make the goal of losing 10 pounds in a month.
This is great, but how will willpower help you get there? Maybe it will remind you to look at the days going by, and realizing that you’re no way closer to achieving your goals.
That won’t change your life. Instead, write down what you want and develop consistency, as in building healthier habits and work on making them stick. Do a bit every day and build on it. That approach trumps willpower any day of the year.
Willpower Can’t Change Your Environment
Sure, you may tell yourself today that you will run a mile every day, but then when you go outside today, you are in no way motivated to do so tomorrow. The reasons can be plentiful; rain, snow, maybe you just don’t want to?
The fact is that willpower is fragile, and won’t beat your environment. Willpower will try to elevate you above the environmental deterrent, but the environment will win regardless of how hard you try.
Willpower Doesn’t Equal Accountability
Willpower is your own internal resolve. This is fine, but how will you be kept accountable? When you are the judge of yourself, the verdict will always be biased. Get a training or diet buddy, somebody who will hold you to your word.
Plus, if resolve is what you are after, nothing can give you more willpower than good old competition. The competitive nature of mankind is to be better than his fellow man. This can work out in your favor, as rivalry sets up a win-win scenario for everyone.
Willpower Focuses On A Variable
Take for instance, if your resolve is to stop drinking soda. This is fine, but the problem is that you will be thinking of soda all day, as you struggle to remind yourself to avoid it. This is the ugly trick human nature often plays on us; we want what we can’t have.
A better approach? A diversion. Find something to replace what you will be eliminating. Trying to forget soda? Find a healthier beverage that you have no problem using in place.
A great substitute would be fruit infused water- and best of all? No fighting with willpower!
Willpower Prioritizes Starvation
You must reduce calories to lose weight- that is a fact. However, the real battle with willpower begins when you are hungry. Willpower dictates that you eat the bland chicken, but will not tell you that you can overindulge many veggies.
Why should you feel hungry? By deliberately knowing that you can freely munch on low calorie veggies, you will be happy to forego some things knowing that you can fall back on something else. That is the strategy of a permanent weight loss plan.
Willpower sounds great in theory, but the most successful weight loss stories know that it is not sexy. You do not need to be on a constant high, but develop real systems that keep you working at weight loss day after day, forever, one day at a time.
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Knowing how to stay full and healthy when dieting can be difficult. Many people struggle when looking to reduce their weight, with constant hunger. If you are one of those people then you may be looking at ways to trick your mind into feeling fuller longer and looking for diet hacks.
There are several different dieting hacks that you need to know in order to achieve successful healthy weight loss. These diet hacks range from intermittent fasting all the way to staying hydrated. The top six are laid out below.
One of the newest and most popular diving techniques is intermittent fasting. During this dieting protocol, you don’t have to count calories or carbohydrates; you simply limit the time frame that you are allowed to eat. Many people fast between 16 and 20 hours every day.
Intermittent fasting is very popular with people who follow Ketogenic and Paleo styles of eating. According to Life Hack, intermittent fasting helps you lose weight because your body is forced to use its fat stores for energy. When you burn calories that way instead of from food you are helping, your body learn how to metabolize your fat stores.
Fasting also optimizes hormones that are key to metabolizing fat. When you fast affect two important hormones human growth hormone and you regulate insulin. Both of these hormones are responsible for weight gain and weight loss.
Sleep in Your Workout Clothes
Getting out of bed in the morning to work out can be dreadful. The daily Star recommends that you make it easier by sleeping in your workout clothing. You’re more likely to exercise in the morning if you sleep in your workout clothing. While it may take some getting used to this is a great way to make sure you’re motivated enough to work out.
Have Friends with Self Control
This may seem like a silly one, but often people who we hang out with the most influence our behavior. Self-control can be influential when trying to change your eating habits. The Huffington Post notes that if you’re trying to lose a few pounds and going out to eat with friends who binge on fries and sweets you’re more likely to eat junk. However, if you’re with a friend that has self-control with regard to their eating habits, you’re less likely to overeat.
Diet Hacks For Weight Loss
Cook at Home
It really is all about control. When you cook at home you know exactly what goes into your food and also how it is prepared. You can also control your portions. Berkeley Wellness notes that cooking from recipes at home will allow you to control your portion consumption as well as ingredients. People who eat at home are more likely to eat whole foods then processed foods.
Ditch Long Cardio Workouts
Men’s Fitness magazine is quick to point to research that shows lifting heavy weights and interval training are far more effective for weight loss than long bouts of cardio. If you’re looking to shed the pounds introduce heavy weights and high intensity interval training to your workout. You’ll end up working out for less time while still dropping pounds.
Drink More Water
While experts interviewed by Women’s Health magazine couldn’t say that drinking water was the cause of weight loss, they did say people who drank water had more success with weight loss. Why? The answer is because often people confuse thirst with hunger. They’re reaching for snacks when they should be reaching for water.
Typically drinking half of your body weight in ounces of water each day is a good plan, so if you weight 200 pounds, drink 100 ounces of water daily. If you’re not consuming half your body weight in ounces per day of water chances are when you’re hungry you’re actually thirsty.
Now you have the top six hacks to help you stay full and lose more weight. Drinking water cooking at home and even sleeping in your workout close can help you lose weight.
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