Fitness
Belly fat

Exercises to Reduce Belly Fat

We all have our moments and resolutions to be fit and healthy. There are different ideas, like setting up a diet chart or building a fitness routine. Most of all reduction of belly fat incites such resolutions. So in order to start your fitness campaign here are some best workouts and exercises to get a slim and toned belly.

Different Workouts to Reduce Belly Fat:

Crunches: The most basic and the most effective of all belly fat burning exercise are crunches. It also develops your abs faster than other workouts.

Lie down flat on your back, bent your knees and your feet on the ground, put your hands behind your head. Now inhale deeply and pull up your torso to your knees. As you pull up exhale and inhale again while pushing back to the original position.

10 to 15 reps with 2 to 3 sets are recommended for beginners.

Russian Twists: This exercise develops your core muscles. It is good for strengthening your oblique on the side of your abdomen.

Sit on the floor with your knees bent. Lift our feet a little and tilt backwards. Now hold your hands together and twist from side to side. Try touching your elbows on the floor while twisting. Maintain a steady pace.

15 to 20 reps are recommended with a set of 2 for beginners.

Bicycle Crunches: You don’t have a bicycle? This exercise will just be right for you. Helps in building balanced core strength.

Initially, lie down flat on your back keeping your leg raised a little. Put your hands behind your head. Then raise your right knee simultaneously raising your torso so your left elbow touches your raised knee. Perform the alternative similarly to complete one rep.

10 reps are recommended for beginners.

Reverse Crunches: This is a good variation of normal crunches. It reduces lower belly fat and develops the lower abs too.

Similarly, like crunches lie down flat on your back with your knee bent and hands behind your head. Now lift your legs a little with your knees bend. This is the position for reverse crunches. Now pull your legs back and keep your shoulder firm.

10 reps are recommended for beginners with 2 to 3 sets.

Leg raise: This is another great exercise for lower belly fat. Also, it strengthens your hip flexors and provides better balance.

Lie down flat on your back and keep your hands beneath your hips. Then lift both your legs together forming a right angle with the floor. Hold the position for 3 to 4 seconds and slowly bring your legs down together. Repeat the exercise with proper frequency.

15 reps are recommended for beginners.

Plank: Considered as the best exercise for a balanced core. This exercise is build to work on the whole abdomen and reduce belly fat. A balanced posture can be acquired with this exercise.

Lie on the floor on your toes. Put your forearms in front of you. Lift your body on your forearms and your toes. Keep your body straight and hold this position.

It is recommended from 40 seconds to 1 minute for beginners. Do not overdo if you feel fatigue.

Side Plank: This is a variation of plank and is relatively difficult than the original one. It also develops your core strength.

Lie on your side with your forearm as support. Keep your forearm at the right angle with your body. Now lift your body on your forearm and toes. Hold this position. Repeat this exercise on both your sides.

20 to 30 seconds is recommended for beginners.

Jogging/Running: There is none exercise better than jogging or running. It is best for your cardio and also burns fat. Keeps a steady metabolism and gives you a toned tummy. Maintains your calories and can be a good change to your stagnant fitness routine.

These are the basic exercises to reduce all that extra unwanted flab in your belly. No more trouble sleeping or bending down to tie your shoes. No hard time fitting the dress you bought last year. This will help you enhance your fitness routine. So go there and start sweating to success.

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Fitness
Fitness freak

A Perfect Day in the Life of a Fitness Freak

Caution: if you are not a fitness freak, it would be best if you don’t read ahead of this caution. Not that it will demotivate you, but the content shall prove to be quite graphical and exhausting which will be too much for you to deal with.

With that being said, hello, fellow fitness freaks and welcome aboard the finest place that will enlighten you with the day’s routine to bring out the ultimate fitness freak in you. While some of you may be a fitness freak in ever since of the word, others may have just started on a quest on becoming one. So, before we proceed, it is important to know that being a fitness freak requires not just extensive workouts but a lot more than that. Without further ado, here are the components that make up a perfect day in the life of a fitness freak:

  1. Rise & Shine, Sunshine!

From this, you may be getting a picture that waking up as the sun kisses the sky is the pivotal thing to make your fitness freak’s day perfect. Duh, no! Not only must you wake up early in the morning, but you should also follow a light and energetic workout to get you all pumped up for the day. This involves stretching, jogging, some yoga, breathing exercises, jumping jacks and any other morning exercises that you prefer. Oh, and while you’re at your morning workout, don’t forget a good intake of water to stay hydrated.

  1. Breakfast is served!

What follows a good morning workout? That’s right; a good breakfast! Now, I know you like to eat (who doesn’t?), but you need to remember that your breakfast must be low in calories, fat and other stuff that hampers your physical fitness. Thus, to ensure that your morning workout wasn’t a waste-o-time, feast up on eggs (scrambled or boiled), banana bread, milk, yogurt, apples, avocados or just a nutritious shake comprising of fruits, milk/yogurt and nuts. Suffice it to say, there’s a huge menu on breakfast meals, but hey; whatever floats your boat. The bottom line is that feast on fruits, nuts, eggs and dairy products and avoid oily meals at all costs.

  1. It’s lunchtime!

Okay, I know what you’re thinking. You’re confused as to where all the time between breakfast and lunch went, right? Well, duh. You’re either a student or an adult who works, so that’s exactly where the time went! Anyway, after a busy day at work or at school, you must treat yourself with a nutritiously fit lunch. Although you can eat meals cooked in oil, prefer olive oil or some other low-calorie oil to cook your meals in. This will keep you fit and healthy.

  1. Hello, evening!

After you are done with the tedious day at work and have gobbled up your lunch, it’s time to get busy and creative again. Evening is the time when the weather is moderately pleasant, so you know what this calls for? Outdoor activities! Go swimming, skating, rock climbing or whatever outdoor activity calls out to you. You could even go to a gym and flex your muscles with the tempting equipment housed in there.

  1. Your third feast of the day; dinner!

To some of you, dinner is the meal where you can gobble up mostly anything, and this is wrong. Since dinner is the last meal you have before going to sleep, you have to be careful that you don’t eat too much! Again, if I start listing up the healthy meals you can have for dinner, it’ll take forever in every literal sense of the word. To give you a basic idea, you could have a light pasta, spaghetti, steak or any other meal cooked in olive oil or any other low-calorie oil. The fine line between dinner and lunch that’s important to remember is that a) you don’t eat much in quantity, and b) you don’t eat for an hour or two before you sleep.

  1. It’s not bedtime yet.

You may be stuffed with the nutritiously scrumptious dinner that you just had, but your fitness freak does not care about that. What your inner fitness freak wants you to do is to walk for around twenty to thirty minutes right after your dinner. This will aid in quick and healthy digestion of your dinner and will also keep you in fit shape. After this, you could resort to any of your favorite activities other than eating, of course, following which you may go to sleep. While being a night owl has its own benefits, your inner fitness freak abhors that in every way. You should sleep early and get a sleep of maximum eight hours if you are to please your inner fitness freak.

With that, I conclude a perfect day in the life of a fitness freak. As you saw, it’s not just about exercising but rather a combination of the perfect diet, workout, recreational activities and adequate sleep that makes up for a perfect day your inner fitness freak craves for.

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Health
mental

8 Tips To Help Boost Your Mental Health

Like physical health it is even important to keep your mental health healthy. As per statistics many of the people today fall ill not due to any disease but because of mental problems. Mental problems are those problems which affects your brain.  If you have a good mental health then you can fight with any situations.

Here are the tips to help to boost your mental health.

Keep a good company

It is observed that a person who keeps a company of good people has less stress level and is happier than those you have dull or anxious people around. Good people spread positivity in the surrounding and this also bring positive thoughts in your mind. When you are with good people you become more ambitious and try to be like them, you even try to adapt their thought process making you improve your mental health. Investing energy and time in such relationships will help you to gain a lot of benefits.

Exercise daily and stay healthy

Exercising daily helps you release your stress and this will in turn help you in increasing you mental health. It helps you get rid of anxiety. An even healthy eating habit also helps you in maintaining your mental health. Yoga is the best way to keep your mental health maintained. Exercising regularly helps in releasing chemicals known as endorphins and serotonin which are responsible in improving your mood. It pumps blood to all parts of the body very efficiently and this even helps you to improve your memory.

Develop gratitude

In the world in which we are living it is necessary to respect others. Respecting elders is nothing but showing gratitude; it is not bound only to elders but even to kids or any person, if anyone helps you it is good to say thank you to them and show some gratitude as this will make them feel motivated in doing good things. It has been observed that showing gratitude not only helps the other person but also you as it helps you improve you mental health. It decreases the feeling of depression and anxiety.

Help others

According to a research it is proved that if you help someone you feel good and this improves your mental health. Volunteering for help or any good work gives you a sense of satisfaction and surrounds you with positivity. Every day you try to help at least three people, it is not compulsory to help only humans you can even help animals and see the effect in few days. You will be mentally satisfied and at the end of the day you will get a sound sleep.

Try to bring spirituality in your life

Everyone thinks that spirituality means worshipping God but that is not the only thing. Meaning of spirituality is deep; it is concentrating your mind on your inner strength and trying to get connected to the mighty power around you, it means generating positive vibes and ward of the negative ones. It will help you to be calm and composed and will reduce the stress level.

Seek help if needed

If you are feeling stressed it is good to speak up to someone as maybe that person might help you to find the solution. As per statistics when you share your problems with other you tend to feel relaxed. You can even consult a doctor if you are dealing with mental problems. Though you might feel that why to consult a doctor? But, if you consult a doctor it will help you to know what exact problem you are facing and you can work to get rid of it.

Try something new

Try to learn something new. This will help you to experience something different than your regular routine. Change in daily routine will make you feel good and will surely help you to manage your stress level. Just make sure that you don’t add to much new things that you start feeling anxeity instead of happiness.

Plan trips

A change in regular environment also helps in managing the stress level. Plan a mini vacation with your family or friends to relax and enjoy. This will distract you from all the worries for some time and will give you a peace of mind.

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Health, How To
unhealthy food

8 Habits That Make You Unproductive And Lazy

Many a times, you would have experienced people calling anyone lazy. When anyone calls anyone lazy it is typical mindset of everyone that he/she is that person who just want to sit idle. But no one would have ever tried to find out the reason of their laziness. In day-to-day life you meet different kinds of people; some people do a lot of activities while you find some people who don’t do that much work and these second types of people are the ones whom we call unproductive. It is not that those people don’t do any work, they do work but they give priority to the least important work.

You cannot judge anyone just by what they do you need to find the reason behind it. Maybe you should try to help those people. It might happen even you fall in those categories but as we all know every problem has a solution and hence here are some of the habits that make you unproductive.

  • Improper sleeping habits

It is observed that if you don’t take proper sleep you tend to become lazy because improper sleep makes you feel tired and you tend to become lazy. An average adult should take a proper 7 to 8 hours sleep. When you get proper sleep you tend to become active and get filled with lots of energy. Over sleeping and less sleeping both are harmful. The causes of insufficient sleep are stress and even your constant phone handling.

How to prevent it:

Make sure you don’t use any digital tools one hour before sleeping. Try to sleep early so that you will be able to get up early. Taking power naps will also help as it helps you to regain the lost energy.

  • Unhealthy eating

People who constantly eat junk food are the one who tend to become unproductive and lazy. Food increases your metabolism and insulin level and hence if you don’t eat right food will promote in decreasing your health. Skipping meals especially breakfast is not good for your health as you get have the required energy to do work which you would have got after eating and this in turn makes you more sluggish.

How to prevent this:

Don’t skip meals and add healthy food items in your diet.

  • Intake of caffeine

Though caffeine helps you gain energy but it also makes you lazy if you don’t drink it. Some people get addicted to it and one day without coffee can ruin their day.

How to prevent this:

Try to avoid drinking caffeinated drinks.

  • Constant sitting at home or workplace

It is found that if you sit for long hours to tend to become lazy. It might happen that getting up drinking water become a major task for you.

How to prevent this:

Though at work place you might not be able to get up time to time but if you try to do all the works like giving the file to other employee yourself you will be able to experience change. It is recommended to stand for 10 minutes after every half an hour.

  • Phone

Constantly being on social media makes you unproductive as you tend to be in that world for hours. it even affects your sleep and even blocks your mind.

How to prevent this:

Avoid using phones for long times.

  • Excessive TV and Netflix watching

Like phones even excessive TV watching will affect your sleep and make you lazy.

How to prevent this:

Avoid watching TV.

  • Hanging out with dull or sad or anxious people

As we all know that a man is known by the company he keeps and so if you be with dull people you will also become lazy and unproductive.

How to prevent this:

Stay away from such people.

  • Not giving hundred percent at work

It is of no use that you do work just for the sake. You will be still counted as a unproductive member as you are not coming with new ideas.

How to prevent this:

Work extra hours to impress your boss. Try to come up with new ideas and don’t do monotonous work.

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Fitness
Weight loss tips

8 Best and Effective Activities to Help Lose Weight

How effective is it to lose weight and stay in shape? Well, I guess this topic is quite contradictory as one side people urge to lose weight and join gym and yoga sessions and on one side they hate the body shaming practices. Whatever that may be, what I personally think about this whole vast topic is that one must stay fit, healthy and active. If a person wishes to lose weight for any reason, he must go forward with it and if a person is confident and happy enough by the way that he is, he is doing well. If you are someone who is striving to lose weight, then you must follow these effective activities for weight loss.

  1. A MORNING RUN

One of the best activities for weight loss is taking a morning run. Doctors suggest eating at least 2 biscuits or one apple before going for a morning run. An empty stomach can cause acidity and hence two glasses of water and one fruit is enough before this run. Take a healthy run for about 20 minutes every day with the running shoes on and you will surely see the results in your weight.

  1. EXERCISE IS GOOD

Exercise does not only help you in losing weight but also in keeping your body flexible. Flexibility is something which makes your body move freely and it is not rigid. Also, regular exercise helps in burning the calories from your body which is the main thing. Also, sweating is very important so make sure that you keep exercising every day.

  1. SWIMMING

Swimming helps in weight loss immensely and rapidly. It is twice better than exercising. People believe that swimming for half an hour is the best thing you can do to lose weight. It is a great exercise and there are various forms of swimming which one learn in the process.

  1. SQUATS SHOT

You may include this in your exercise or you can do it separately after you have done your regular exercise. Squats are general sit-ups which can be done in various ways and it helps in losing the lower body fat and the fat of the thigh area very fast. You can get the perfect toned legs and butts with this exercise daily.

  1. DIETING ON CARBS

Well, it is a myth that fats are the only nutrients which increase the body weight. Actually, it is the carbs which increase the body weight. So, if you are motivating yourself to lose weight, you must diet on the carb intake. Have a keen check and reduce eating the food which is high in carbs.

  1. THE DETOXIFYING DRINKS

There are few drinks which do the work of detoxifying. Detoxification is immensely important for our body as it flushes every bad thing from our body. They also increase our metabolism rate which improves our digestion. Hence, the drinks like green tea, lemon and honey drink, cucumber and ginger juice help in detoxifying our body and results in weight loss.

  1. INTAKE OF WATER

Believe or not, water is very important for our body and it does help in managing body weight. Firstly, water purifies our body and flushes out every bad ingredient from our body. Secondly, drinking 5 liters of water daily helps in reducing weight as well. Since the bad fluids from our body are flushed out, the fat concentrated on our stomach or belly area tends to decrease.

  1. AVOID SUGAR AND SWEET STUFF

Intake of sugar can increase your body weight a lot. We suggest you to highly avoid sugar and all sugar related sweet products. If not possible, use the alternatives like honey and jaggery for consumption. Sugar intake would never let you have a flat stomach.

Losing weight is not that easy but if you are dedicated towards a thing, you can surely achieve it. Plus the above-mentioned activities to help lose weight are really helpful. Also, let us know if there are some more easy ways to lose weight other than this.

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Fitness
Fitness inspiration

7 Instagram Accounts to Follow for Fitness Inspiration

How many hours do we all spend mindlessly scrolling through pictures of cute dogs, sunsets and selfies on Instagram? While there is nothing wrong with a little scrolling, why not follow something useful? There are thousands of trainers and athletes who regularly post their workout routines and diets. So, while you are resting on your bean bag finishing the bag of chips, you can swipe and introduce yourself to the world of fitness. Maybe that will give you the extra push you need to move from the bean bag to a yoga mat.

Start with these 7 fitness inspiration accounts and we are sure that you will discover many fitness enthusiasts down the road.

  1. Burn this

This community has thousands of gym-goers who enjoy sharing their post-run selfies and encouraging quotes. For maximum fitness inspiration, you can follow these fitness fanatics as they post a positive and motivating message from members of the online community, every day. This fitness community will expand your reach of fitness inspiration and will keep you motivated all along. With burn this, we promise you that you will get the summer body you have always dreamt of.

  1. Kathryn Budig

Kathryn Budig who is a yogi, writer and an Under Armour athlete has been named as one of the 100 most influential people in health and fitness. Apart from posting regular photos of her cool poses and adorable dogs, she shares recipes of healthy and delicious food on her food blog. Her cool yoga poses will inspire you to stretch a little every day. Gain a little fitness inspiration from her feed and move your lazy ass from the couch to the mat.

  1. Adam Rosante

Are you still telling yourself that you don’t have enough time and that you are too busy to work out? If you follow Adam, you will get rid of that excuse, because no matter how busy you are, we all have 30 seconds to spare. With Adam’s “The 30-second body” he will make you work. His insanely easy moves and simple but helpful tips are all you need to get moving. So stop giving excuses about how you don’t have enough time and start working out.

  1. Jeanette Jenkins

With videos of simple exercises and routines that you can do in the comfort of your home without any equipment, you can’t use the excuse that you don’t have a gym anymore. With A-list clients like Alicia Keys and Serena Williams, Jeanette knows how to get the best results. She regularly posts strength and cardio workouts that require no equipment. With her simple nutrition tips that help you stay on track, you will keep coming to her for the extra motivation.

  1. Jay Cardiello

What is better than a celebrity trainer who provides daily “Fit Tips” that will help you feel fitter and healthier through small lifestyle changes? His daily tips will not only give you enough motivation, but are super easy to incorporate in your busy work life. Jay, who is responsible for rapper 50 Cent’s strong body, will guide you along your fitness journey.

  1. Dorothy Beal

This super fit mom makes sure to run for 11 miles every day before having her breakfast. The 29-time marathoner will motivate you to run for at least 3 miles in one day, with her #irunthisbody campaign. With her fun race photos and popular hashtags on Instagram, we promise you that you will get hooked to her page.

  1. Jessi Kneeland

For some strength training inspiration, Jessi Kneeland with her mission for saving women from negative body image, should be your go-to account. This strength coach and fitness blogger shares pictures of her strong physique and impressive PRs in the weight room. Her posts are full of positive thoughts that will help you to appreciate your own body. Her well thought and written, totally relatable posts will motivate you.

What are you waiting for? Go get that motivation you need and remember to stop scrolling on Instagram and actually get up and work.

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Fitness
Cardio exercise

5 Best Cardio Workouts Other than Running!

Exercising is important to keep yourself healthy. Doing cardio exercises not only helps to get fit but also improves your heart conditions.Here, are some of the cardio workouts which will help you in getting fit.

So let us see which cardio workouts we can do other than running

  • Circuit training

Circuit training is a form of Endurance Training. It targets on muscle endurance and building. In this you have to complete a given set of exercises. Once you complete all the exercises you can be with the first exercise again thus starting the circuit again. Circuit training includes aerobic moves and strength building exercises.Circuit training burns almost 365 calories. If you are a beginner it is better to start with a small circuit training workout. 20 bodyweight squats, 10 push-ups, 10 dumbbell rows, 15 second plank and 30 jumping jacks is one of the easiest circuit programs.

  • High-intensity interval training

High-intensity interval training that is HIIT is also called as High-intensity intermitted exercise (HIIE) or sprint interval training (SIT). It is a form of cardio vascular exercise which includes alternate short periods of anaerobic exercise.Sprints, lunges, speed skaters with brief period for resting between the exercises are all included in HIIT. The training should at least last for 30 minutes.It makes you fit and even manages your insulin level. Two is to one work to rest ratio is ideal in this training. Though this training is meant to be quick but don’t be in hurry while exercising. If you are young then it is recommended to not to do this cardio workout as it will have adverse effect on your health.

  • Indoor cycling

It is an organized activity which is a form of exercise which focuses on endurance, strength, high intensity and recovery using a stationary exercise bicycle. It burns a lot of calories and makes you feel happy.It also helps in building up your muscles. For getting the best results, plan to do three to five classes a week. The cycling should at least last for half an hour to one hour. It targets on the core, arms, legs and back. There are different types of cycling which you will be able to do like uphill climb, bursts of speed, and short recovery periods with easy pedaling.

  • Indoor rowing

Indoor rowing is done on indoor rower which is a machine used to stimulate the watercraft rowing action. Ergometers are the modern indoor rower. It is a kind of full body workout. It definitely burns more calories than running. The way you row the boat is the same way you need to work out on the indoor rower. It is one of the effective aerobic exercises. It guarantees weight loss. It is convenient to use and increases our endurance.

  • Plyometric

Plyometric is also called as jump training or plyos. In this exercise the muscle exerts maximum force in very short interval of time with your aim of increasing your speed. This training mostly focuses on extension and contraction of the muscles. It is mostly done by athletes, specifically martial artists, sprinters, high jumpers etc. It is advised to do explosive moves on rubber flooring. A very soft or hard surface will diminish your power on every jump or push-off. This exercise not only increases your power but also your speed. Your strength is also increased. Like indoor cycling even this workout helps you in losing weight and getting a tone body. The only advice is that don’t hurry during the training as you might get hurt.

Though there are many other cardio exercises but these are the most effective one. These exercises burn more calories than running and any other exercises. Exercising these exercises regularly will surely help you to get good results and achieve your body goals.

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How To

7 Ways to Get More Protein in Diet

Protein is one of the most important nutrients which a human body needs. Protein tends to be important because it provides the most energy to the body. In the growing years of a human, protein plays a crucial role. Along with this, after the 30s also protein is essential for the body for the energy and bone strength. It is recommended that the daily intake of proteins in a human body should be 50 grams in a day. Protein intake up to this level can help you in staying muscular and strong, increase your stamina and also help in weight loss. Since protein is so important for a human body, we give you some easy ways in which you can increase protein in diet.

  1. ALMONDS WITH EVERY MEAL

As we all know that almonds are healthy and good for the body as they have several nutrients in them. They are rich in magnesium and fiber and are incredibly low in carbs. Almonds contain approximately 6 grams of proteins so an easy way to include almonds in your diet is by having chopped almonds in shake or all your meal. If not all the meal, have it in your morning breakfast and evening snack. You can also include it in your milk and other shakes.

Almonds with meal

  1. ADD THE PROTEIN RICH FOODS TO YOUR SALAD

One of the easy ways to have a protein diet is having a salad on a regular basis which has a lot of protein-based food items. The salad is a food item which has a variety of food items so they are a rich source of protein. In your salad, make sure to include chick peas which are a great source of proteins. For the nonvegetarian people, include chicken breast, salmon, and cheese. They have the good amount of proteins in them.

Protein rich food

 

  1. SAY YES TO PEANUT BUTTER WITH FRUITS

Peanut butter and fruits is a great combination. Fruits are rich in antioxidants, vitamins, and fiber but not so rich in proteins. So, mix peanut butter with it. Peanut butter is rich in protein and it amazing for the body. It reduces the appetite, helps in heart health and also reduces the sugar in the blood level. It is also tasty and mixed with fruits it tastes amazing. It also increases the protein in diet by 8 grams.

Peaut butter

 

  1. BEGIN YOUR DAY WITH PROTEIN SHAKE

One of the best ways to include protein in the diet is by beginning your day with a protein shake. The whey protein powder is the best source for the protein shakes and this powder gives 20 grams of protein to your diet with its one scoop. With the whey powder, you can also add peanut butter, crushed almonds, and chia powder to the shake to increase the protein intake in your diet.

Protein Shake

 

  1. TRUST THE COTTAGE CHEESE

To increase the required amount of protein in the diet, have cottage cheese regularly. It helps in the improvement of the body composition and also reduces the weight. It can also be called as an alternative of egg for all the vegetarians. Cottage cheese is delicious and can be mixed with nuts, seeds, cinnamon and any sweetener to make a great snack or meal.

Cottage cheese

 

  1. ALSO, TRY THE GREEK YOGURT

One of the protein-rich food items is the Greek yogurt. It is a versatile food product. We recommend Greek yogurt over the normal yogurt because it has twice as much protein as the latter. It can be eaten alone as well with some other food items. This ingredient would be ample for your protein diet.

Greek yogurt

 

  1. HAVE EGGS INSTEAD OF CEREALS

To have a balanced protein diet, you can replace cereals with eggs. Also, oatmeal is better than other cereals. But eggs have the highest intake of proteins, so make sure to include them in your breakfast. Eggs make you feel full and you end up eating less of the other things.

Eggs

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Fitness
belly

How to slim off extra inches from your waist in 8 weeks

In today’s hustle bustle it is not easier to maintain your health. Everyone is so much busy that it is difficult to spare some for personal health. Due this people are getting fat which is not a good sign. According to the research, many people have been frustrated due to the fat accumulation near the waist and the belly area; of course it will be frustrating as who wants to look like a saggy sack or a couch potato.

But now there is no need to worry as here are some tips which will help you to lose some extra inches from your waist. Most interestingly if you follow these tips you will surely be able to lose the weight within 8 weeks!

Here, are some tips which will help you in reducing your waist.

  • Eat food that is right for your health

It is very important to eat food that will help you nourish yourself. A healthy diet is a key to the healthy body. Here, are some diet tips which will help you in reducing your waist fat.

  • Reducing calories is the key

It is very obvious that to reduce waist fats you need to reduce calories from your diet. You can take a note of how much calories you are consuming by calculating the calories intake with the help of apps. Calories reduction is necessary because it takes more efforts in burning calories and so proper less calories diet is essential.

  • Add more protein and fiber in your meal

It is a good idea to eat protein rich foods as these foods make you feel fuller. Including proteins in your breakfast is very good move. Always remember you should never skip your breakfast.

  • It is better to stay away from starchy and sugar products

Avoiding starchy and sugar content food is important because they increase insulin level in your body which helps in fat gain. Another problem with these products is that they are high in calories which are not good for your body. So avoiding them is good for your body.

  • Avoid fizzy drinks

Even though you drink diet cokes, it is really not going to help your body. These fizzy drinks create gases in your intestine and are not easily digested. Due to this it is better you avoid it.

  • Coconut oil is essential

I know it might sound weird but coconut oil burns abdominal fats and hence, it is good to add it into your diet. Studies have found that coconut oil has helped in decreasing waist fats and abdominal fats.

  • Regular exercise is necessary

It is really very important to exercise. It is very important to burn calories by exercising. Though it is not feasible for everyone to do hardcore training but spending 10-15 minutes on workouts will also help in shedding off the extra fats from your waist.

  • Try waist turns and curls
  • Hooping can also be done
  • Do a circuit training program
  • Waist training
  • Change your ordinary living into healthy living

With healthy diet and daily exercising maintaining a healthy lifestyle is also necessary. Here are some good tips which will help you acquiring a healthy lifestyle.

  • Reducing stress is very necessary

It is little weird to hear but it is true that stress increases your fats. This is because stress releases hormone cortisol, which is associated in the increment of waist fats.

  • Take rest

It is necessary to take a proper sleep of 7-8 hours; it is not only important to lose weight but also for maintaining overall health. The person who doesn’t get a good amount of sleep is more likely to gain fats. A good sleep at night will reduce the hormone production and even makes you decrease your appetite. Sleep helps you in increasing your growth hormones which helps in burning fats.

  • Quit smoking

Smoking is not only bad for your lungs but also bad for your belly. According to the research it is found that smoking increases fats near your waist area. Hence, if you want to reduce your waist fats it is necessary for you to avoid cigarettes. As it is smoking is not good for health but if you smoke then you are definitely not going to lose the weight.

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Health
oats pudding

9 healthy tea time snacks for emergencies and lazy days

Everyone one likes to sit on the couch or on the comfy chair in the balcony sipping tea with some light snacks. Isn’t the imagination of this is so beautiful but in today’s time no one has so much time to leisure. But that doesn’t mean that we can’t eat tea time snacks; to tackle this problem here are some easy and instant tea time snacks recipes which will help you save your cooking time and in turn utilize it in enjoying your snacks. These recipes are not only time consuming which help you to save a lot of time when you are running late or in emergencies like some guest arriving at home unknowingly etc. but also when you are not in a mood to cook and only want to relax. All the recipes are of healthy snacks and are very tasty.

Here, are the 9 healthy tea time snacks which you can make when in emergency or when it is a lazy day.

Starting with number 9

  1. Zucchini bruschetta

This is one of the easiest recipes in the list. This recipe hardly takes 15 minutes to make. All you need for this recipe is zucchini, salt and pepper, tomatoes (it is better to use sun-dried tomatoes), olive oil, cheese (goat cheese is more preferable) and chives (optional). Just cut the zucchini in ¼ inches thick round. Now, place that cut zucchini in a plate and sprinkle salt and pepper on it. Now, place chopped tomatoes on each zucchini slice. At the end mix cheese and oil olive together and place that on the slices and it’s done.  It contains very less calories and has a plenty of nutritive values.

  1. Roasted Lotus seeds (Makhana)

It is a very simple recipe which takes hardly 20 minutes. For this recipe you need lotus seeds, ghee, salt and black pepper powder and turmeric powder. Now, combine melted ghee, salt, black pepper powder and turmeric powder in a small bowl. Take a heavy bottom pan and roast the lotus seeds on low flame for 8-10 minutes. After roasting it add the mixture you have made in the bowl into the lotus seeds. It reduces your cholesterol and makes you healthy.

  1. Open sprout sandwich

For this you need sprouts (any kind of sprouts can be used), wheat bread, tomatoes, black olives, capsicum, salt and pepper, oregano and cheese. First roast capsicum with little olive oil. Then place the wheat bread on a pan on a low flame and then place each and every ingredient on the bread and at the end shred cheese on it. It is very easy healthy recipe.

  1. Sweet Potato Fries

For this recipe you just have to cut sweet potatoes in ¼ inch long slices and heat them in oven for about 20 minutes. Before putting those into oven make sure you sprinkle salt and olive oil on sweet potatoes and preheat the oven to 450 degree F.

  1. Corn with a twist

Take corn and boil it for few minutes. After that take this corn out and shred some cheese and sprinkle some fresh herbs on it.

  1. Split chickpeas delight

Take the overnight soaked and dried split chickpeas in a bowl and add chopped onions, tomatoes in it. Then add some salt, pepper and chili powder in it and mix everything. At the end squeeze half a lemon in it. That’s it now you are ready to enjoy this delicious dish.

  1. Fruit Toast

Take brown bread and apply cream cheese on it, after that put pineapple slices on it that’s it. Make sure you toasted the bread before assembling everything.

  1. Spinach salad

For this recipe you need spinach, red bell peppers, and peaches. Cut everything and put everything in a bowl. Then add lemon juice, salt and pepper and some roasted peanuts and give it a toss. Your salad is ready.

  1. Oats Chaat

It is a 20 minutes recipe. Cook oats in a pan. After that just add some chili and chopped onions, tomatoes in it and it is done. You can even add boiled chickpeas, cornflakes and peanuts in the oats to enhance the flavors.

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