Healthy Weight Loss | Dieting Tips

Exercises During Pregnancy

2012-07-11T22:20:00.000+05:00

Exercise During Pregnancy For Normal Delivery

If you are expecting a child, it is natural for you to have fears and concerns. The biggest fear is the delivery itself. Will you have a normal delivery or a C-section? If it is a normal delivery, how long will the labor last? Is there anything that you can do to minimize the pain and duration of labor? You understand that it is a natural process, which is painful and can take time. Yet, there are some pregnancy exercises for normal delivery that aid a woman to have a smooth delivery with little discomfort. They can also increase your chance of having a normal delivery by flexing the muscles responsible for a normal delivery.

Regular exercise can ease backaches during pregnancy, and it helps improve the mother’s stamina that she will need during her labor and delivery. Aside from reducing stress, regular exercise puts the expecting mother in high spirits and makes her feel good about herself. If the mother is in good health, she will be better prepared for childbirth.

Experts agree that exercise during pregnancy is safe and beneficial for most pregnant women, if it is done properly. This is definitely an area to discuss with your healthcare provider at the beginning of your pregnancy.

Regular, moderate exercise during pregnancy can benefit you in many ways. It can help

-Relieve backache

-Prevent constipation and varicose veins

-Strengthen muscles needed for delivery

-Leave you in better shape after delivery

-Help you feel better about yourself

The goal of exercising during pregnancy is overall good health. It will make you feel better physically, and it can give you an emotional boost.

Exercise was not always approved for a pregnant woman. In the past, doctors were concerned about the redirection of blood flow from the fetus to the pregnant woman's muscles during exercise. This does occur to a small degree, but it is not harmful to the fetus in a normal pregnancy.

Starting a Program

Some women become interested in exercising during pregnancy to help them feel better. If you've never exercised before, you must discuss it with your doctor before you begin. Pregnancy is not the time to begin a vigorous exercise program.

If you've never exercised before, walking and swimming are excellent forms of exercise. Riding a stationary bike or walking on a treadmill can also be enjoyable and beneficial.

Don't be afraid that exercise might cause you to do something to hurt your pregnancy. It's a good idea to be fit and to exercise when you're pregnant. If you're fit, you'll do better with weight gain during pregnancy, be able to do the work of labor and delivery better, and feel better sooner after the birth.

Most experts recommend reducing your exercise to 70 to 80% of your prepregnancy level. If you have problems with bleeding or cramping, or have had problem pregnancies before, you will need to modify your exercise with your doctor's advice.

Exercise and Heart Rate

During pregnancy, your heart rate is higher; you don't have to exercise as vigorously to reach your target-heart-rate range. Be careful not to stress your cardiovascular system. If your heart rate is too high, slow down but don't stop exercising completely. Continue exercising, but exercise at a more moderate rate.

If your heart rate is low, and you don't feel too winded, pick up the pace a bit, but don't overdo it. Check your pulse rate again in a few minutes to make sure you aren't overexerting. During pregnancy, check your pulse rate fairly often when you exercise. You'll be surprised at how fast your pulse can increase during a pregnancy workout.

Discuss exercise with your healthcare practitioner at your first prenatal visit. If you decide later to start or to change your exercise program, consult your physician before you begin. Some women should not exercise during pregnancy. If you experience any of the following symptoms, do not exercise during pregnancy:

-A history of an incompetent cervix, preterm labor or repeated miscarriages

-High blood pressure early in pregnancy

-Multiple fetuses

-Diagnosed heart disease

-Pre-eclampsia

-Vaginal bleeding

As your pregnancy progresses and your body changes, you need to change your exercise habits. Your center of gravity changes, so you have to adapt your exercise to account for that. As your abdomen grows larger, you won't be able to do some activities comfortably. You may have to stop other activities entirely.

Feeling Out of Breath

Your growing abdomen can put a strain on your respiratory system, causing you to feel out of breath sooner than normal. When you exercise, don't work to the point that you can't talk and you have trouble breathing. This indicates you're working too strenuously; cut back on your workout.

Feeling Warm

When you're pregnant, you normally feel warmer than usual. You'l feel warmer still when you exercise, so try to avoid becoming overheated during workouts. Work out in a well-ventilated room, and drink lots of water while you exercise.

Types of Exercises
The following simple pregnancy exercises for normal delivery can help an expectant mother:

Walking:

Walking is the best form of exercise for pregnant women and it can be done during the entire duration of pregnancy. It maintains the overall well-being of the mother to be. It helps to keep problems like high-blood pressure, constipation and restlessness, under control. Walk for about quarter to half of an hour in the mornings and evenings.

It is the most advantageous aerobatic exercise that gives you a total workout and facilitates movement for the baby too. Walking is the right remedy for multiple problems like constipation, high blood pressure and restlessness. You should walk for at least 15-30 minutes in the morning and for about half an hour in the evening. Outdoor walking is more beneficial than indoor walking. You must choose long distances and walk slowly. Wear comfortable shoes to avoid the risk of falling. Walking is beneficial to the pregnant mother as well as the unborn baby. Do not walk briskly and do not over-do the walking.

Kegels:

This is a contraction exercise of virginal muscles, which play an important role during labor and delivery. To do this exercise, try to stop the flow of your urine during mid-stream. Hold for about five seconds and release. Repeat the steps about 8 times. You can also practice it while sitting or lying in bed,

Yoga:

Yoga consists of postures, which benefit the body greatly without putting physical stress on it. It makes the muscles flexible and relaxes the body. Yoga consists of certain pregnancy exercises for normal delivery, which involve squatting and the pelvic area. A stretch called ‘cobbler pose’ is especially beneficial for this purpose.

Cardiovascular exercises:

The purpose of these exercises is to regulate breathing rhythm and heartbeat and build stamina for physical labor. Child labor and delivery is extremely demanding on the body. Therefore, these pregnancy exercises for normal delivery prepare your body for the extreme physical labor. Besides walking, swimming, dancing and stationary biking can be practiced. Do not perform any strenuous exercises.

1. Swimming:Swimming is one of the fastest exercises that fitness experts recommend for the pregnant women. It not only builds your muscles, but also keeps your body fit without adding any eight or stress. It avoids muscle injury or strain. It is a sort of cardiovascular exercise that regulates and maintains your heart beat. Moreover, water acts as a coolant and also prevents the swelling of your legs.

2. Cycling/Biking: Cycling is another beneficial exercise. It is better to practice it on a stationary bike, as the center of gravity moves as you grow due to which the chances of falling while actually cycling are more. It becomes difficult to maintain the balance as the baby grows and tummy expands. To avoid excess stress, you must cycle slowly. You must ensure that you do not overdo the exercise.

3. Jogging and Running: Running and jogging are useful exercises for the pregnant women. If you have been doing exercise and jogging before you were pregnant, it is no harm if you continue doing so during your pregnancy days. On the other hand, if you are into this particular exercise for the first time, you must consult your doctor at the start itself. Your doctor will guide and give you instructions about how much distance to cover and for how much time you should do the exercise. While jogging or running, you must ensure that you are wearing good shoes and are hydrated enough.

Sports

If you are used to playing a competitive sport, such as tennis, you should be able to continue to play, but expect to reduce the competition level. The point to remember is don't get carried away or overwork yourself.

Some less strenuous sports are listed below.

The best exercises during pregnancy are walking and swimming.

Most are generally considered safe for a normal, low-risk pregnancy:

-Walking

-Swimming

-Low-impact aerobics designed especially for pregnancy

-Water aerobics

-Stationary bicycling

-Regular cycling (if you're experienced)

-Jogging (if you jogged before pregnancy)

-Tennis (played moderately)

-Walking on a treadmill

-Using a stair stepper or stair climber

-Riding a recumbent bike

-Using a Nordic Track® ski machine

-Weight training, if you have been active in it before pregnancy

Pregnancy is a time to maintain your workout and not increase it. After the first half of the pregnancy, as the uterus enlarges, it is better not to lie flat on your back.

During pregnancy, avoid the riskier sports listed below:

- Scuba diving

- Water-skiing

- Surfing

- Horseback riding

- Downhill skiing or cross-country skiing

- any Contact Sport

Aerobics

Aerobics classes specifically designed for pregnant women are a good choice. They concentrate on the unique needs of the pregnant woman, such as strengthening abdominal muscles and improving posture. When choosing a class, be sure the instructor has proper training and the class meets the exercise guidelines developed by the American College of Obstetricians and Gynecologists.

Eating and Exercise

Your nutrition needs increase during pregnancy, and you burn extra calories during exercise, so eat enough calories to ensures balanced diet. As I've already discussed, a woman of normal weight before pregnancy needs to eat between 300 and 800 extra calories a day during pregnancy. Exercising may increase your needs.

Exercise Guidelines

As always, be sure you consult with your physician before you begin any exercise program. Follow the tips below to keep you healthy and in good shape.

-Stop immediately and consult your physician if you experience any problems.

-Exercise at least 3 times a week for 20 to 30 minutes each time.

-Start your exercise routine with a 5-minute warm-up and end with a 5-minute cool-down period.

-Wear comfortable clothes that offer support, including a support bra and good athletic shoes.

-Drink plenty of water during exercise.

-Don't exercise strenuously for more than 15 to 20 minutes.

-Check your pulse rate; keep it below 140 beats a minute.

-Don't exercise in hot, humid weather.

-After 16 weeks of pregnancy, avoid exercises that require you to lie on your back.

-Never allow your body temperature to rise above 100.4F (38C).

Benefits Of Exercise During Pregnancy

Pregnancy exercises for normal delivery also help women to stay healthy and strong besides preparing the body for child labor and delivery. It makes them more energetic, eases stress on the back and minimizes other pregnancy related pain. It improves the sleep, hence boosting overall health. It also helps the body to recover fast after delivery.

However, each pregnancy is different and may have some complications, due to which exercise may not be recommended. Always consult your obstetrician before carrying out any exercises.

Effects of Exercise on Labor and Delivery

Exercise during pregnancy should help you have an easier time with your labor and delivery. Many believe that women who exercise during pregnancy have a shorter recovery time after birth. Exercise keeps you fit so you can get back in shape more quickly.

Losing Weight After Pregnancy

2012-07-09T23:43:00.000+05:00

Losing Weight After Pregnancy

Having a baby changes your life -- it also changes your body. You may be surprised by some of those changes if you're a new mom, wondering why it takes so long for your belly to shrink, how to lose the baby weight and whether your body will ever be the same.

If you look at some celebrity moms out there, you may think you should emerge from the hospital looking as though you were never even pregnant. But, the reality is a little different. Having a baby affects every part of your body and, despite what's going on in Hollywood, it can take up to a year for your body to make a full recovery. Find out what you can do to help your body bounce back and lose the baby weight in a healthy way.

Why do I Still Look Pregnant?

One of the first thing new moms notice after having a baby is the fact that they may still look several months pregnant for awhile after giving birth. This is absolutely normal. Remember, you had a baby in there for nine whole months. From the moment you give birth, your body starts working to shrink your belly back to its pre-pregnancy state, or something close to it, but it's a slow process. It takes about four weeks for your uterus to contract to its normal size, and many women will lose about 8 to 20 pounds during that first two weeks as the body gets rid of all that extra fluid.

It will also take time for your hips and pelvic area to shift back to their pre-pregnancy state, so it's normal for things to be out of whack after giving birth.

How Do I Lose This Baby Weight?

Though you may be eager to jump into a workout program or diet, easing into light exercise is crucial for keeping your body safe and injury-free. Even the fittest moms may have trouble getting back to exercise. After all, having a baby is a major ordeal and something you'll need time to recover from. You'll need clearance from your doctor and, depending on what kind of birth you had, it may be 4 to 8 weeks before you can engage in serious exercise.

Breastfeeding can help you lose weight, requiring an extra 500 calories from you a day and helping reduce some of the fat you gained during pregnancy. If you do breastfeed, make sure you're giving your body the fuel it needs for that extra energy demand. Now isn't the time to go on a diet; restricting your calories too much can reduce your milk supply, and losing too much weight (more than two pounds a week) can actually release toxins that wind up in your milk.

The good news is, you can still exercise if you're breastfeeding. Studies show that moderate exercise won't affect milk production as long as you're giving your body enough calories.

Obstacles to Exercise

You may be eager to lose weight by ramping up your activity, but exercise can be tough during the first few months after giving birth. Just some of the issues you may face:

·Exhaustion and fatigue -- These are common after giving birth, especially if you're breastfeeding, which can deplete your energy. Be aware of your energy levels, and only do what you can handle.

·An Erratic schedule -- For the first few weeks and months after you give birth, your baby's feeding schedule may change constantly, making it tough to follow any kind of normal routine.

·Time constraints -- You may find that you only have a few minutes here or there for exercise. If that's the case, take advantage of the time you have, and don't be afraid to spread your workouts throughout the day.

·Mood swings -- As your hormones get back to normal, you may have some ups and downs, perhaps even dealing with postpartum depression. Exercise may help your mood, but you should talk to your doctor about the best way to handle your situation.

·Guilt -- Many new moms feel guilty when they take time for themselves for exercise. It's tough to remind yourself that you'll actually be a better mom if you focus on getting stronger. Doing so will also set a good example for your child.

Exercise can actually help with some of these issues, and there are ways to make it easier to fit exercise into your life:

·Split your workouts -- Short workouts spread throughout the day are just as effective as continuous workouts.

·Keep it simple -- If you have a few minutes while the baby sleeps, take some laps around the house or trips up and down the stairs. Exercise doesn't have to be complicated, it only has to get you moving.

·Find support -- Talk to friends, family or neighbors about how they've handled having a baby and staying in shape. You'll be amazed at the creative ideas out there.

·Focus on what's important -- It's easy to get stressed out about losing weight, especially after inhabiting a body so different from the one you've been used to for most of your life. You will get back to normal, even if your body isn't exactly the same. Give yourself permission to enjoy your baby and your body, even if it's not what you hoped it would be.

Your Postpartum Workout Ideas

The American College of Obstetrics and Gynecology suggests that, if you were active before pregnancy and had a normal vaginal birth with no complications, you may be able to start walking and doing basic strengthening for the abs, back and pelvis as soon as you feel able to. If you had a c-section, you may need to wait several weeks before starting any kind of activity.

When you do get started with a workout routine, you'll want to focus on three different areas: Core strength, cardio and strength training.

1. Core Strength

Pregnancy can weaken some areas of the abs, not surprising when you consider there was a baby squished in there for nine months. You may be yearning to jump into an ab program complete with crunches and sit-ups, but your abs do need some TLC once your doctor has cleared you for exercise.

You may be wondering which exercises to do, and how much of them, in order to help lose fat around the belly. It's important to remember that you can't spot reduce fat from certain areas of your body with specific exercises. Getting flatter abs involves losing overall body fat with a combination of cardio, strength training and a healthy diet. Even then, you may still have a little fat around the lower belly. This is an area many women store excess fat, particularly after pregnancy, so try not to put too much pressure on yourself to get a flat belly.

This doesn't mean you shouldn't be doing ab exercises, because you do need to strengthen the muscles that have stretched and possibly weakened during pregnancy.

Make sure you get your doctor's OK before you do these exercises, and start with one set of 10 to 16 reps of each exercise 2 to 3 times a week, adjusting that to fit what feels right to you. You can add sets or try more challenging exercises over time.

Keep in mind that if you have diastasis, a separation of the two halves of your rectus abdominis (the outer abs), you may need to modify your ab exercises.

2. Cardio

Along with core strength, you'll want to incorporate cardio into your routine, but you may not be able to do the same activities you were doing before -- at least, not for a while. High-impact exercises, such as running or aerobics, may not be comfortable as your body recovers. As one of my postpartum clients put it, "I feel like something critical is going to fall out every time I try to jog." When you're just starting out:

·Start slow and easy. Many new moms find they can tolerate walking, starting with about 20 minutes a day, 3 days a week. If you can handle more, try getting some kind of activity in every day.

·Stick with low-impact activities. If high-impact exercises don't feel good, try walking, swimming, working out on the elliptical trainer or other activities that aren't jarring on the body and joints. Over time, you'll find it easier to transition into higher-impact activities.

·Work at a moderate-high intensity, a level 5 to 6 on the perceived exertion scale. Allow your energy levels to guide you in your workouts, backing off if you feel tired or vice versa.

As you get stronger, you may want to up the intensity with interval training about once a week, which can help you burn more calories. You can also add a stroller to your walking routine, which is great for adding challenge while allowing you to exercise with the baby. Experts have found that you can burn 18 to 20% more calories if you walk while pushing a stroller. Pushing it up a hill will burn even more calories, and there are even baby-friendly exercise groups you can join, such as Stroller Strides or Baby Boot Camp.

3. Strength Training

Strength training is an important part of your weight loss program as well as your recovery. It can help you build lean muscle tissue, raise metabolism and give you the strength you need to take care of your baby.

Like the other activities, you'll want to start out slowly, even if you lifted weights before birth. Your body is still recovering, and it may be a little different than you remember. You might want to start with exercises to strengthen your core and stabilizer muscles while also working on your balance and flexibility. This Basic Ball Workout is a gentle routine that focuses on all those areas.

When putting together a workout, choose exercises that work multiple muscles so that you strengthen your entire body while saving time.

Diet for healthy post-baby weight loss

Eager to get back into shape now that you're no longer pregnant? For long-term success – and to keep yourself feeling good along the way – keep these tips in mind

Don't start dieting too soon

Your body needs time to recover from labor and delivery. Give yourself until your six-week postpartum checkup before you start watching your calorie intake and actively trying to slim down. And if you're breastfeeding, experts recommend that you wait until your baby is at least 2 months old before you try to lose weight. (If you're a nursing mom, you may also want to read our article on a healthy breastfeeding diet.)

Starting a diet too soon after giving birth can delay your recovery and make you feel more tired – and you need all the energy you can muster to adjust to life with your newborn. In addition, if you're nursing, dieting can affect your milk supply. If you're patient and give your body a chance to do its work, you may be surprised at how much weight you lose naturally, especially if you're breastfeeding.

Be realistic about weight loss

Keep in mind that you may not be able to return to your exact pre-pregnancy weight or shape. For many women, pregnancy causes permanent changes such as a softer belly, slightly wider hips, and a larger waistline. With this in mind, you might want to adjust your goals a bit. For a reality check, see our photo gallery of real post-baby bellies.

Embrace exercise

There's no magic pill to help you lose weight: A healthy diet combined with regular exercise is the best way to shed the pounds – and to keep them off. And it's important to exercise while trying to lose weight to ensure you're losing fat instead of muscle.

Once you're ready to begin losing weight, start by eating a little less and being more active– even if you're just taking a quick walk around the block with your baby in the stroller.

Lose weight slowly

Don't go on a strict, restrictive diet. Women need a minimum of 1,200 calories a day to stay healthy, and most women need more than that – between 1,500 and 2,200 calories a day – to keep up their energy and prevent mood swings. And if you're nursing, you need a bare minimum of 1,800 calories a day (most nursing moms need more like 2,000 to 2,700 calories) to nourish both yourself and your baby.

If you're breastfeeding, you'll want to make sure to take it slow – losing weight too quickly can cause a decrease in your milk supply.

Too-rapid weight loss can also release toxins that are stored in your body fat into the bloodstream – and into your milk supply. (Toxins that can make it into your bloodstream include environmental contaminants like the heavy metals lead and mercury, persistent organic pollutants like PCBs and dioxins, and solvents.)

Weight loss of about a pound and a half a week is safe and won't affect your milk supply if you're nursing. To achieve this, cut out 500 calories a day from your current diet (without dipping below the safe minimum) by either decreasing your food intake or increasing your activity level.

Eat up – and take your time!

With a new baby and schedule, it can be hard to find the time to eat. But skipping meals can make energy levels lag – and it won't help you lose weight. Many moms find that eating five to six small meals a day with healthy snacks in between (rather than three larger meals) fits their appetite and schedule better. (A small meal might be half a sandwich, some carrot sticks, fruit, and a glass of milk.)

Don't skip meals in an attempt to lose weight – it won't help, because you'll be more likely to eat more at other meals. And you'll also probably feel tired and grouchy.

Even if you've never been much of a breakfast person, keep in mind that eating breakfast can help keep you from feeling famished – and tired – later in the morning, and it can give you the energy to be more active.

In addition, numerous studies show that skipping breakfast can sabotage your weight loss efforts. According to the National Weight Control Registry, which has tallied the successful strategies of dieters who have lost an average of 66 pounds and kept it off for 5.5 years, 78 percent of the dieters eat breakfast daily.Slow your eating down, too, if possible. When you take your time eating, you'll notice that it's easier to tell when you feel full – and you're less likely to overeat.

Be choosy about foods and drinks

Research shows that consuming low-fat milk and dairy products and choosing whole grain products like whole wheat bread and whole grain cereal can help you lose weight. Other good choices include low-fat, high-fiber foods such as fruits (like apples, oranges, and berries) and raw vegetables (like carrots, jicama, and red pepper strips) for healthy snacks.

Other ways to squeeze in more fruits and veggies: Make fruit (or veggie) smoothies, use fruit or vegetable salsas or vegetable reduction sauces (sauces made from puréed vegetables) over fish or chicken, add shredded carrots to your sandwich, try grilled vegetables, and try puréed vegetable soups. (Puréeing your soup makes it creamy without having to add cream, which is high in calories and saturated fat. It's also a great way to eat veggies you might not ordinarily eat on their own.)

Fat has twice as many calories as carbohydrates or proteins, so trimming the extra fat from your diet is probably the easiest way to cut calories. Look for low-fat or fat-free dairy products (you don't need to drink whole milk in order to make quality breast milk!), choose broiled or baked rather than fried foods, and limit your intake of sweets, which have extra calories from sugar and fat.

Keep in mind, though, that fat is an important nutrient, so your goal isn't to eliminate it from your diet. In fact, including some fat at each meal will help you stay full and keep you from overeating carbohydrates. (Too many calories from any source – fat, protein, or carbs – can lead to weight gain or keep you from accomplishing weight loss.)

The trick is to choose "good" fats rather than "bad" fats. The best fats are mono- and polyunsaturated fats, like those in canola oil, olive oil, avocado, olives, nuts and seeds, and fatty fish like salmon. The oils to avoid are saturated and trans fats, which can contribute to heart disease and perhaps diabetes, and can be transferred to breast milk, too.

Saturated fats are found in meats and dairy products, and trans fats are typically found in many fried foods, snack foods, and baked goods. (Food labels specify which kinds of fats the products contain.)

Finally, although you should be drinking about 8 or 9 cups of fluids each day, watch what you drink – a surprising number of calories can be hidden in juice, soda, and coffee drinks.

Daily food plan for healthy post-baby weight loss

The food plan below adds up to 2,200 calories a day for breastfeeding moms. For non-breastfeeding moms, it totals 1,800 calories a day. Use this as a rough guide – your individual calorie needs will vary depending on your weight, metabolism, and activity level, and also on how much you're breastfeeding.

View and print daily food plan.

Top 10 Ab Exercises

2012-07-08T13:58:00.000+05:00

Top 10 Most Effective Ab Exercises

These Top 10 exercises for your abs incorporate dynamic moves that involve multiple muscles and help work the abs in a more functional way. By involving more muscles, you'll burn more calories during your workout, which is a plus if you're trying to reduce body fat and trim your middle.

Top 10 Exercises for Your Abs:

1- Bicycle

2-Captain’s Chair Leg Raise

3-Exercise Ball Crunch

4-Vertical Leg Crunch

5-Torso Track

6-Long Arm Crunch

7-Reverse Crunch

8-Crunch With Heel Push

9-Ab Roller

10-Plank on Elbows and Toes

1- Bicycle:

The most effective ab exercises start with the bicycle, which is the best move for targeting the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to the study.

How to:

1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.

2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.

3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.

4. Switch sides, bringing the left elbow towards the right knee.

5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

2-Captain’s Chair Leg Raise:

The captain's chair leg raise is the second most effective move for the rectus abdominis as well as the obliques. You can do a variety of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free and can be found in most health clubs and gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominals and less on the hip flexors.

How to:

1. Stand on the chair and grip handholds to stabilize your upper body.

2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.

3. Don't arch the back or swing the legs up.

4. Slowly lower back down and repeat for 1-3 sets of 12-16 reps.

If you don't have access to a captain's chair rack, you can try a ball roll out as a substitute.

3-Exercise Ball Crunch:

The exercise ball is an excellent tool to strengthen the abs and is the third most effective move for targeting the rectus abdominis. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work, but you still involve the entire body to help stabilize you throughout the movement, a nice bonus that floor crunches don't always offer.

How to:

1. Lie on the ball, positioning it under the lower back.

2. Cross your arms over the chest or place them behind your head.

3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.

4. As you curl up, keep the ball stable (i.e., the ball shouldn't roll).

5. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps

4-Vertical Leg Crunch:

The vertical leg crunch is another effective move for the rectus abdominis and the obliques. It's similar to a regular crunch, but your legs are straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.

How to:

1. Lie on the floor and extend the legs straight up with knees crossed.

2. Place your hands behind the head for support, but avoid pulling on the neck.

3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.

4. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.

5. Lower and repeat for 1-3 sets of 12-16 reps

5-Torso Track:

The Torso Track comes out as number 5 for effective ab exercises, but this is one of my least favorite exercises because it can cause lower-back pain, particularly if you roll out too far. In fact, in the ACE study, researchers found that a significant number of subjects reported lower-back pain, so you may want to skip the expense, and discomfort, of this one and choose other exercises that can target the abs with equal effectiveness.

How to:

1. Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them).

2. Exhale and glide forward as far as you comfortably can.

3. If you collapse in the middle and feel it in your back, you've gone too far. Shorten your range of motion as needed to protect your back.

4. Contract the abs to pull your body back.

5. Add tension by using more tension chords.

If you don't have a Torso Track, you can substitute by trying the ab roll out on the ball.

6-Long Arm Crunch:

The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.

How to:

1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

2. Contract the abs and lift the shoulder blades off the floor.

3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.

4. Lower and repeat for 1-3 sets of 12-16 reps.

5. You can add intensity by holding a light dumbbell if you need more of a challenge.

7-Reverse Crunch:

The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.

How to:

1. Lie on the floor and place hands on the floor or behind the head.

2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

4. Lower and repeat for 1-3 sets of 12-16 reps.

5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum

8-Crunch With Heel Push:

The crunch with a heel push looks like a traditional crunch, but in this version you push your heels into the floor, which engages the rectus abdominis muscles more than regular crunches.

How to:

1. Lie on your back with the knees bent and the hands gently cradling the head.

2. Flex your feet and keep them flexed as your contract the abs, lifting the shoulder blades off the floor.

3. Try not to pull on the neck with your hands, but lightly support your head.

4. At the top of the crunch, press your heels into the floor while pressing your back against the mat and slightly raising the glutes off the floor.

5. Lower and repeat for 1-3 sets of 12-16 reps.

9-Ab Roller:

The Ab Roller is number 9 for targeting the rectus abdominis and you've probably seen this around the gym (or under your bed) for the last several years. What's nice about this that it provides neck and arm support, something that might be helpful for people who feel strain in the neck when doing regular crunches. If you don't have an Ab Roller, you can still get a great workout with a variety of core exercises.

How to:

1. Sit on the Ab Roller and grab the bars in each hand.

2. Contract the abs and rock forward, originating the movement from the abs rather than using momentum.

3. Release and repeat for 1-3 sets of 12-16 reps.

4. Go slowly to reduce momentum. Try to focus on the abs rather than pushing with the arms.

10-Plank on Elbows and Toes:

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as the stabilizer muscles. This move is also great for building strength for push-ups, an exercise that requires quite a bit of core strength.

How to:

1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps

AEROBICS

2012-07-03T23:09:00.003+05:00

WHAT IS AEROBIC?

This expression, by itself, directly means "with oxygen", but it comes alive when used as an adjective to identify exercise. Aerobic exercise is exercise that is energetic enough and vigorous, lasts long enough and is done regularly enough to keep your heart and lungs in good conditions. Aerobic exercises burn fat faster than any other type of exercise. Aerobics is a type of physical exercise that integrates rhythmic aerobic exercise with stretching and strength training routines with the objective of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is generally performed in group with background music and this is directed by an instructor, although it can be practiced solo and without musical accompaniment.

Regimens associated with this purpose admit any form of vigorous exercise, such as cycling, jogging, and swimming. More narrowly, the terminology behind "aerobics" points to the efficacy of oxygen as it is used by the body during the prolonged exercises that are indicated.

Naturally, aerobics is not a recent idea, and it had not its origin in the 1980s. Instead, it was Dr. Kenneth H. Cooper (air force physician and former track runner) who in 1968 would change the world of exercise as it was known by publishing a book entitled "Aerobics," thus coining a term thus far not used. An eloquent speaker, splendid motivator, and engaging television personality introduced him into the living rooms of thousands. In many ways this publication started a craze which got people exercising in droves.

The exercise regimens were simple to start and easy to follow. Aerobics had to be exercises that would pressure the body to elevate its oxygen intake; consequently, the exercises had to be continuous and at the same time rhythmic to avoid declines and spines in the oxygen consumption. All the large muscle groups were used, increasing the work heart and lungs were performing.

AEROBIC HISTORY

"Origin of the way ending in a fit and healthy world"

Aerobics consists in a system of exercises to prevent coronary artery sicknesses which was first put forwarded by a physician called Dr. Kenneth H. Cooper in San Antonio air force hospital in Texas. Sometimes after the publishing of cooper's book with respect to the exercise system, Aerobics in 1968, a person called Jackie Sorenson developed a series of dance routines known as the aerobic dance to generously improve the cardiovascular fitness. So, aerobic dance and other form of exercises gain existence and made its way prudently between the masses all over United States and many other counties and that too in a very short span of around two decades. The number of aerobics participators in the US alone raises from an estimated 6 million in 1978 to 19 million in 1987. For the mentioned previously, one can easily observe the enormous popularity of aerobics between the people around the world.

Something about sport-aerobics

In the year of 1983 Howard and Karen Schwartz developed a very new and competitive sport called sport-aerobics. In the year 1984, their group organization known as the sport fitness international has the credit of organizing the first national aerobic championship. Sport-aerobics at the beginning, started featuring competition in four categories namely individual male and female, mixed pairs and trio which have the facility to include any of the three athletes. In the year 2002 the competition was improved to a group of six athletes. The verdict toward the competitors is done on a one minute, forty-five seconds routine done to music. Judges elect two criteria namely the artistic merit and the technical merit with an overall 10 pints each. In 1996 sport-aerobics is officially adopted as a Gymnastique discipline.

Growth of aerobics since the early years

Aerobics grows at a tedious pace since the day of its prelude. All kind of people are identifying aerobics to be beneficial and helpful in preserving a fit and healthy body structure. Now, the actual reality is such that every person among a heavy work schedule makes out at least half an hour to work out either in the gym or in the home. Every one today stress on the need to stay healthy and hence aerobics and all its form of exercises are rapidly gaining popularity.

History of step aerobics

In the year 1989, Gin Miller, a competitive gymnast during the college, bore her own overuse injury in consequence of high-impact aerobics. Her physical therapy based of stepping up and down on a milk box to fortify and rehabilitate the muscles of her knee. Rather than a milk box, she used her porch steps and included aerobic music to break the silence and reduce boredom. This simple concept gave rise to the famous way of exercise we know today as step aerobics.

BENEFITS OF AEROBICS

There are many benefits, aerobic exercise impulses the heart and circulatory system of the body, further than the easy pace of many every day activities. This stress obliges the body to adapt causing many changes which benefit us in lots of ways. The health benefits we obtain of the aerobic exercise are almost vital, not only does this kind of exercise help to regulate weight; it also limits the opportunities of developing many frequent illness and diseases.

The important benefits are:

1.-   The heart operates more efficient and becomes more stronger.
2.-   It helps to control your weight.
3.-   Decreases the risk in developing diabetes, heart diseases and obesity.
4.-   There is an augment in good cholesterol and reduction in bad cholesterol.
5.-   It augments endorphins.
6.-   Augments the body's efficiency to take in oxygen and makes you breathe faster.
7.-   It helps to reduce and regulate the body fat.
8.-   Increases the body muscle strength and elasticity.
9.-   Increases the quality of sleep that refreshes you early next morning.
10.- Helps to decrease chronic diseases like heart disease and hypertension.
11.- Aerobics intensify the resistance fatigue and gives you more vigor and energy.
12.- Recovers your mood and decreases the depression, stress and anxiety.
13.- It avoids overheating.
14.- Aerobics pushes the blood faster and more energetically.
15.- Helps in prevention of cardiovascular diseases.
16.- Sculptures muscles of the body and makes your body more flexible.
17.- Helps to reduce blood pressure.
18.- Prevents from certain types of cancer also.

In general aerobics burns your fat. Aerobics provides a long life, a health life and happiness. Increases a positive attitude in you and modifies your perception of looking towards life.

Regular aerobic exercises will force the heart to gradually enlarge and it is important to always target your heart rate. The frequent stress of aerobic exercise obligates the heart to progressively enlarge so future exercise eventually demands less effort. A larger heart permits us to maintain exercise for longer periods because more oxygenated blood can be transported to the working muscles. Furthermore has the added benefit that a higher fat percentage can be used to supply the energy for exercise.

Aerobic activity exists of many ways and you can obtain the benefits from the time you spend in doing them. The benefits of aerobic exercise are excellent for your body and your mind and will help to make you live longer, stay healthier and feel great.

Here safety is first: The aerobic routine with much emphasis can cause sprains and injuries. So never omit the pain and directly consult your doctor. If you have any medical problem you should consult a doctor and then start the routine. If a trouble such as dizziness, vomiting, back pain or any other originates consult your doctor and then continue the aerobic activity.

TYPES OF AEROBICS

Actually, the best aerobic exercise for you depends on your level of fitness. Aerobic exercise is a moderate intensity workout that extends over a certain period of time and uses oxygen in this process. Well, in these years, the practice of aerobics has become the most happening workout trend between the youth. Not only is performing aerobic exercise interesting, but also is very beneficial for health. There are diverse types of aerobics such as fitness, water aerobics, step aerobics, swimming, kickboxing, fitness walking, inline skating, bicycling etc.

Here we have the more generals:

Low Impact Aerobics

There exist people, who can't perform high intensity workout, because maybe they have some health problems or their poor health conditions. For such people, low impact aerobics is the precise workout choice. Low impact aerobic exercise comprehends rhythmic movements, with exercising of the large muscle groups.

Water Aerobics

Water aerobic exercises are an agreeable way to exercise over the hot summers. Maybe the work out can seem like one splashing surrounding the pool waters, yet those who are seriously into water aerobic exercise claim it's an excellent method to burn out unwanted flab from the body and build inner strength. In effect, health experts declare that the water aerobic exercise is good for people ailing from arthritis and other problems many times.

Step aerobics

This kind of exercise is a newer version and interesting technique of aerobics. Conventional aerobics are practiced on the floor: you discover a series of dance steps such as the Pony or the Jazz Square, which are often done in four, two steps taking you in one direction, two more taking you the other direction.

Dance Aerobics

Aerobic dance integrates exercise and dance movements into routines that are practiced with the music. Many dance ways are used, including ballet, jazz, and disco. Aerobic dance classes integrate fat-burning aerobics with develop of the muscle and stretching exercises. There is no jumping around in low-impact aerobic dance. Your foot is on the ground all times. This kind of aerobic is slower and it is simpler to do than intermediate and advanced classes.

Sport Aerobics

Sport Aerobics is a hard and competitive sport that has a singular connection of aerobic choreography and gymnastics elements. This sport generate a chance for adolescents, and adult individuals to compete in a sport that demands less risk than gymnastics while keeping the artistic quality and fun of aerobics.

AEROBIC MOVES

Aerobic exercise is good for each person. Aerobic fitness moves integrate rhythmic calisthenics or dance moves with stretching and strength training routines to provide a full-body exercise experience.

Here some moves you need to give your body a full aerobic workout:

Warm-Up Moves

Aerobic moves that change the heart from a resting heart rate to a warm-up rate start slowly and build in energy and intensity. Walking or marching in place is the most regular warm-up aerobic move, with your steps deepening into lunges at the end of the warm-up to add intensity, energy and increase the circulation of blood to the muscles. Other first phase moves comprehend stepping from side to side and moving the arms at waist level or higher.

Aerobic moves over the warm-up phase should also comprehend a gentle stretch of each of the major muscle groups, including the lower back.

The warm-up phase of an aerobic workout should be from 5 to 10 minutes. The objective during the warm-up phase is to elevate the body's core temperature, warm up the muscles and joints, and get ready the body for the training portion of the workout.

Aerobic Moves In The Zone

The next phase of your workout carries your body toward your target heart rate. The intensity of the movement grows and the pace of the movement grows. Some aerobic moves are universally recognized to augment intensity; for example, stopping the body's momentum and moving the body in the contrary direction is a high intensity move. For this reason, is why aerobic routines comprehend a lot of back and forth movements and up and back movements in the middle part of the workout.

Lifting the weight of body is another high intensity aerobic move. Leaping, hopping, and powering through a move are all high intensity actions. This part of the workout should be from 15 to 25 minutes, with intensity building at the beginning of the session, peaking mid-session, and subsiding toward the end of this phase of the aerobic workout.

Cool-Down Aerobic Moves

The last segment of an aerobic exercise workout is the cool-down and stretch period. The intense movements terminate, the pace of the workout decelerates, and the activity returns to the modest, gentler motions of the warm-up phase. You should not stop exercising abruptly without this cool-down phase. Maybe, you could sense dizziness and could collapse if you do. Instead, delay the pace of your exercise until your heart is beating fewer than 100 times per minute.

Terminate your aerobic moves workout by stretching all the muscles you exercised to help them return to their normal length, to increase your flexibility, and to keep your muscles flexible and toned.

AEROBIC EXERCISES

Aerobic exercise also called cardiovascular exercise it is any sustained, rhythmic activity that affects large muscle groups. Aerobic exercise presses that the lungs work harder as the body's need for oxygen is incremented.

There are numerous aerobics exercises among the most popular are:

Step aerobics exercise

The antique of step aerobics is almost 25 years and is yet one of the most accepted and effective ways of exercising: in a class or at home. All you require is a step and some upbeat music.

Indoor Cycling and Spinning

In 1989 the indoor cycling began and spinning is right now one of the most practiced exercise classes at the gym. Perhaps it's because you don't require special skills to practice; perhaps it's because a 45 minutes class can burn 500 calories or more-a major but low-impact workout that suits people of all ages. The other benefits of cycling are the mental aspects of it: spinning classes provide videotaped rides with fantastic landscapes, soothing music and encouragement, all with the benefits of workout out in a group of likeminded exercisers.

Jump Rope exercise

The jump rope is a kind of exercise that can be done practically anywhere, at anytime, does not need a lot of instruction time, and the equipment only costs $1. It is known that the little girls love jump roping and how frequently have you passed them on the streets shouting as they take turns. Some preferences for Evander Holyfield and Golden Boy Oscar de la Hoya are known to jump rope in order to stay fit and get in their aerobic exercise.

Running and Jogging fitness

Jogging and running are the typical aerobic activities: they burn lots of calories in a short period of time. Some people love to run; they find it stimulating. Nevertheless, there are emphatic drawbacks to running: your risk of lesion is much greater in comparison than with other aerobic activities, since the weight of your body is pounding down onto your joints.

Jazzercise Aerobic fitness

Jazzercise is a popular aerobics workout, ready in classes arrangement from a few people to many dozen, depending on the individual class. Trainers are certified and very informed: they not only impart you the steps you require, but create choreographed routines and offer instructions for lower-impact workouts and injury prevention. You can get Jazzercise classes in most towns, presented at several times of day, for very economical prices.

Water aerobic fitness

A particular kind of aerobics, water aerobics is perfect for people with articulations problems, back pain, fragile bones due to illness of age, persons with problems of overweight who want to get in shape without stressing their bodies, or people who get overheated easily.

Selecting a yoga exercise class

There is a huge mistake; people think that yoga is just about stretching. The practice involves much than just stretching, it helps to grow and develop your respiratory system. The respiratory system is the organs that supply the oxygen to your body in other words, your heart and your lungs.

Tai Chi, Yoga and other mind-body exercise

Along with the fact of wanting to look and feel good physically, many of us want to increment our mental and spiritual stability. Mind-body exercises associate awareness with activities to enhance both physical fitness and mental well-being. In effect, the most ancient traditions all possess a mental and spiritual focus.

Weight training for women

Several women worry that weight training may cause them bunchy, unfeminine muscles, but the purpose is that weight training tends to make us lose weight, gain strength and tone up in unprecedented forms. By training out two or four times a week with weights, women may can lose 3.5 pounds of fat and put on 1.75 pounds of muscle.

AEROBIC TIPS

Aerobic exercise is any prolonged action that makes you exhale and inhale hard while using the large muscle groups at a regular, even pace. Aerobic activities contribute to have a heart stronger and more efficient. During the early part of exercise, your body uses stored carbohydrate and circulating fatty acids (the building blocks of fat molecules) for energy.

Aerobic relate with any exercise that helps you process oxygen more efficiently by reaching and preserving your Target Heart Range - the safest range of heart beats per minute among the activity of the exercise. Calculate your Target Heart Range by subtracting your age from 220 for women and 226 for men (go figure!) and multiplying your answer by 60% and by 80%. The lower number recommends a safe rate for beginners, while the higher number would be your goal as your fitness level improves.

Tips for bringing aerobics safely into your daily life:

1).- Conserve a relaxed pace. For example, you should be able to maintain a conversation while walking briskly. If you don't feel comfortable again within 10 minutes following exercise, you will be practicing too hard. Also, if you have difficulty breathing or perceive faint or weak during or after exercise, you are exercising too hard.

2).- Intensify your training in stages to obtain the most benefits with the fewest risks. If you haven't been training, begin at a slow pace and progressively increase the amount of time and the pace of your activity as you become more fit.

3).- Choose activities that are accord with your personality and have a detail of fun. For example, if you like team sports or group activities; choose basketball or an aerobics class. If you choose individual activities, select swimming or walking. Also, plan your activities for a moment of the day that accords with your personality. If you possess more energy in the morning, program activities that can be done at the beginning of the day.

4).- Program a workout schedule. To get the most health benefits it is essential to exercise as regularly as possible. Alternating your aerobic activities helps to conserve the excitement and anticipation in each sport alive.

5).- Intensify your safety and comfort. There are genuine reasons why so many athletics shoes are available in the market. Diverse exercises as walking and tennis demand a shoe designed quite differently than an aerobics or running shoe. Also, the regular workout attire that moves and breathes properly is essential.

6).- Encourage your family or friends to support or join you in your activity. When parents are active, their children are more likely to be active and stay active for the rest of their lives.

7).- Challenge yourself. Set short-term as well as long-term goals and celebrate every success, no matter how small.

8).- Whether your objective is to regulate your weight or just to feel healthier, becoming physically active is a step in the right direction. Catch the advantages of the health benefits that regular exercise can provide and make physical activity a part of your lifestyle.

AEROBIC AND ANAEROBIC

These two words aerobic and anaerobic refer to energy pathways that are used during exercise. Aerobic means "with oxygen" and anaerobic means "without oxygen".

Fat requires oxygen to burn totally in order to burn fat in the time of the exercise, we need to move slowly and smoothly. This enables muscle cells to be supplied with enough oxygen to continue with its aerobic capacity and utilize fat as the main energy source.

Anaerobic exercise needs changing at an increased pace or with greater effort. Exercising this way burns more calories but results in a greater demand for oxygen which cannot be delivered in sufficient quantities to allow cells to continue burning fat. When we breathe heavy, we begin to acquire an oxygen debt and muscle cells switch to burning mainly carbohydrates, this fuel burns quickly and does not demand oxygen.

Benefits of Anaerobic exercise:

Anaerobic exercise uses muscles at high intensity and a high rate of work for a short period of time. Benefits include:

• Development of stronger muscles.

• Improved max VO 2 (the highest amount of oxygen one can consume during exercise) and thus an improved cardio respiratory system.

• The bigger capacity to resist the buildup of waste substances such as lactic acid and increased ability to remove them from the body. This means your tolerance and ability to fight fatigue will improve.

In short, anaerobic exercise burns fewer calories than does aerobic exercise and may be somewhat less beneficial for cardiovascular fitness. Nevertheless, it's really good at building strength and muscle mass and still benefits the heart and lungs. At long last, increased muscle mass helps a person become leaner and lose weight, because muscle uses large amounts of calories.

How anaerobic exercise works

As you start to work out energetically, there is a momentary shortage of oxygen being delivered to the working muscles. A common term related to anaerobic energy production is lactic acid. Lactic acid is a by-product of producing energy anaerobically. When lactic acid accumulates at high levels in the blood, it could be cause of muscular fatigue. This is because anaerobic exercises cannot last long. With training, the body is better equipped to control lactic acid. Many efficient changes happen in the body during training as consequence in decreased production of lactic acid and increased removal of it from the bloodstream. The body develops “buffers” that decelerate the onset of fatigue in the middle of the anaerobic exercise. Studies have demonstrated that with anaerobic training, the muscle's buffering capacity is augmented by 12% to 50%. With this augmented buffering capacity, more lactic acid can concentrate during high intensity exercise without causing fatigue.

Cautions

1. If you are new to exercise, do not immediately begin with high intensity activity. Beginners should start at about 50% intensity and increase from there.
2. Anaerobic exercise is not recommended if you are pregnant.
3. Do a 5-10 minute warm up before starting any anaerobic exercise, and a 5-10 minute cool down after your workout session.

Fitness Nutrition

When you appreciate at fitness and nutrition and the results of ignoring their importance, it is not complex to observe how large a role they play in our health. First of all, it's very important to know how powerfully diet can affect us. Natural, whole foods - such as fresh vegetables, fruits, whole grains, and lean proteins - give our bodies the vitamins that it needs to function correctly.

Eating correctly permits us to conserve a healthy weight and keep undue stress off of our hearts; it also permits us to keep our blood pressure and cholesterol levels in the healthy range. Most important, good nutrition conserves our bodies stocked with antioxidants that fight off a range of illnesses including cancer.

How to Eat Healthy and Lose Weight

Albeit dieting seems common these days, a Healthy Eating Plan is generally best. Several nutrition experts coincide that minimizing dietary fat, regulating portions and staying physically active are the real keys to healthy weight management.

How to avoid iron deficiency

Iron insufficiency is a possibly serious condition that impacts more than 1 billion people worldwide. Know how to distinguish the signs, treat, and prevent iron deficiencies.

Change your eating habit and behaviors

Discover how to keep your weight and augment your fitness level through changing you bad Eating Habits Read steps you can take to correct your eating behavior.

Low sugar diets and proper sugar intake

How much sugar is too much sugar? Discover how to regulate your sugar intake and maintain a Low Sugar Diet. Sugar can be a source of excess calories in your daily diet.

Benefits of High Fiber Foods and Diets

Searching for a powerful method to discourage disease and fuel a high-energy lifestyle? Discover how a High Fiber Diet can considerably you health and fitness level and also help you fight of disease.

Non diet approach to eating healthy food

According to some made studies, the diet may be the problem. Several experts believe people become so accustomed to dieting as a way of life that they lose touch with their natural relationship with food. Learn how to eat right through Eating Healthy Food and kick the bad habit of dieting.

AEROBIC ROUTINE

There are several millions of Americans that train with some form of aerobics routine or the other and aerobics routines have become a sport that are pleasure to perform for losing weight and staying in shape. The most common aerobics routines are the low-impact routines and dance besides is a preponderant factor that has been inspired by ballet, salsa and even hip-hop.

The aerobic routine serves to increasing cardiopulmonary efficiency besides strengthening the heart and lungs. Additionally, the aerobic routine should also assist to increase blood circulation and lower cholesterol levels as well as reduce stress and anxiety. Being a somewhat hard exercise form, the aerobics routine maybe require profound preparation and wise election, which should ensure that proper equipment is used, to avoid being injured.

A sample schedule for the beginner’s fitness enthusiast:

Day One:

You should take as easy twenty-minute walk at a beautiful bright place. Look a friendly place to walk, avoid the pollution. If you can't find one, maybe you can go to a park, beach, grassland or the countryside away from pollution. You require being able to keep up an interesting conversation. If you are in oxygen debt you won't burn calories as well so take it easy at first. Upon returning, use approximately ten or fifteen minutes stretching. You should practice it periodically; otherwise the extra calories can accumulate in thighs or butt. When you begin with some periodic activity, the brain stars to think this body is active and needs to increase the metabolism. Then the brain will get to a higher metabolic level. As you augment your exercise program you will have more byproducts known as free radicals. This is the argument for us to work with nutrition as well, because you need to increase the antioxidants to keep the body healthy from the free radicals.

Day Two:

Just stretch for ten to fifteen minutes. If you find a pool, maybe you can choose swimming for ten to fifteen minutes.

Day Three:

Walk fast for twenty-five minutes. Stretch for fifteen, or if you have it down, it could only take ten minutes to get a fantastic stretch.

Day Four:

Swim and stretch for at least twenty minutes and ten respectively.

Day Five:

You might miss one. Or walk maybe longer and easy or hard depending on how you feel.

Day Six:

Walk a good distance faster for thirty minutes. If you feel tight walking, stop after you break into a light sweat and stretch for a few minutes. Regarding the legs and gluteus muscles. Then continue, finishing up with a good ten minute stretch.

Day Seven:

If you didn't miss one day, consider an easy walk, swim or stretch, may be do something with family or friends. If you got distressed at all during the week, then rest and just stretch or swim.

Keep this program until you may be able to walk thirty minutes without losing your breath at all. This can last two weeks for most people and up to four weeks for others. If it takes you longer, stay with twenty-five minutes for two months, and then move into the next level. If within two weeks your body serves you well, you can proceed with the next level.

Keep on the following day with an energetic walk for thirty minutes. Now we will begin to burn some fat. From now on, you workouts should last approximately forty-five minutes. As you each time get stronger, your hard days go by like your easy days, when you first started. Walking can escalate to five times per week within the first few months, depending on your body. At this level it's not as critical as it will be when we start the strengthening program using weights, running or strengthening exercises.

Six to Eight Weeks:

After six or eight weeks, begin your strength-training program. Once again, listen to your body. If you don't feel quite ready at six weeks, take eight. You can go in either of two directions with this addition to your program, with diverse levels of intensity depending on your body and your abilities.

If you are able and you are willing to run for your particular objectives, you may now commence to run. Begin with simple jogging for 20 minutes every day, and weight training every other day. Running at this time should be at least three days a week, the same for weight training. There is some evidence, nevertheless, that we could get by with two days of weight training and still do okay. Have one day of rest. The day you rest should be a very easy workout, stretching, swimming or family fun.

AEROBIC AND HEALTH

Investigation has demonstrated that aerobics is one of the healthiest ways of exercise. The literal meaning of aerobics is with oxygen in that case, aerobics helps us to consume oxygen more efficiently by conditioning the heart and lungs. This helps in the diminution of stress and weight control. Aerobic exercises possess an ample range of benefits such as it encourages cardiovascular and muscular fitness and increases flexibility. The aerobic exercises are fantastic for doing a stronger heart and leaner body, lowering cholesterol and improving sleep patterns.

Aerobic exercises are those which move the heart rate into the "training zone" (60 to 80 percent of the body's maximum heart rate) and improve the body's circulation and respiratory rate. Aerobic exercise is based by oxygen and it is occasionally called fat-burning exercise, cardiovascular exercise or cardio work. Aerobic exercise can be maintained up for prolonged time periods; in effect the longer you exercise for, the greater the health benefits.
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Personal Trainers.

Aerobic exercise enjoys of several health benefits. It burns calories very quickly and, if performed periodically can improve the basal metabolic rate, both of which aid in weight loss. Also aerobic exercise is used to help people with conditions like heart disease, diabetes, obesity, arthritis, anxiety and premenstrual syndrome.

Aerobic exercise provides the heart a fantastic workout, burns up fat, boosts the immune system and it is essential for the prevention of the build up of fatty deposits in the arteries. It improves joint and muscle flexibility, stamina, sleep and digestion and it normalizes hormone levels, helping to alleviate premenstrual syndrome and menopausal symptoms. Aerobic exercise that is weight-bearing can prevent osteoporosis by fortifying and slowing down the loss of calcium in the bones. It also is good for pregnant women. Women who do aerobics tend to have an easier delivery than others.

Note: About the heart

The aerobic exercise can give stress on the heart if we are not accustomed to it and this is particularly true for old people or those with weight problems, for this it is important to start slowly and build up progressively. As the fitness level of the body improves, the heart will slowly acquire strength, until it obtains a level at which it does not require to work so hard to supply the body with sufficient oxygen to keep exercise. Walking is a fantastic way to get initiated on a programme of aerobic exercise: walking to work or to shops and walking up stairs whenever possible. As you feel best each time, elevate the challenge by walking faster and for longer periods or try hill-walking. Joining a low impacts aerobics class and working at our own pace is also a fantastic idea. Cardiovascular equipments in gyms -such as treadmills and training bikes- is useful because it offers direct feedback on the heart, allowing us to slow down if we are working too hard.

Guidelines for exercising

1. It is very important to warm up and cool down before and after exercise to permit a slow build up to our training heart zone and to avoid injury to muscles, tendons and ligaments.
2. When lifting weights we should not train the same muscle groups on consecutive days. We should allow at least one or two days of rest among training sessions.
3. We should always pay careful attention to our posture while lifting weights.
4. Always wear comfortable well fitting sneakers that cushion the feet and offer good ankle support.
5. Try to take moderate exercise three or four times a week rather than intensive exercise intermittently.
6. While swimming avoid breast stroke if you suffer from back problems.
7. It possible gets a personally tailored exercise routine from a doctor, fitness instructor or personal trainer.
8. We should be careful while exercising outside. Try avoiding bad weather conditions and don’t exercise in deserted areas.
9. Wear sufficient amount of clothing and make sure that you are visible to oncoming traffic.
10. Exercising with a friend is a good way to motivate oneself.
11. If at any time during the exercise you feel dizzy, nauseous, faint or in pain stop exercising immediately.

	How aerobics helps individuals suffering from diseases like diabetes, obesity, arthritis and osteoporosis.
	Diabetes Diabetes mellitus is a set of diseases which is distinguished by a condition in which the body has problem taking glucose from the blood and sending it to the rest of the body so that it can be used as energy.
	Obesity People who are overweight by 30 % of the ideal body weight are known as obese. Being obese and being overweight are not a similar thing. An obese person has a large amount of extra body fat, not just a few extra pounds.

Improved recovery after aerobic exercise with a memory foam mattress

Keeping fit and staying healthy is becoming increasingly important to people these days, and the health-conscious are using aerobic exercise to achieve varied benefits. This type of exercise is great for improving your sleep pattern as long as it is carried out 3 hours or more before going to bed. This is because when you exercise your body temperature rises above normal. When you get ready for bed the body is getting back to its normal temperature and this decrease in body temperature appears to be a trigger that helps ease you into sleep.

An effective ‘cool down’ is especially important after exercise to avoid injury to muscles and ligaments. An Ergoflex memory foam mattressis ideal for relaxing on after a work out due to the ‘cool-sleep’ air flow system. The mattress ensures comfort and allows the body to return to normal body temperature.

Posture is imperative when working out and particularly when doing aerobic routines. It isn’t always possible to make sure your posture is correct when exercising though. An Ergoflex memory foam mattress can provide a helping hand after a workout, by shaping to the bodies contours and supporting the body where it needs it the most. This therefore means that your spine and muscles aren’t put under any pressure during sleep and can fully relax after any vigorous aerobic exercise.

Yoga For Beauty And Healthy Skin

2012-07-03T22:27:00.000+05:00

Yoga For Beauty And Healthy Skin

Yoga for beauty can help you to look young and beautiful well into old age. Face is the index of mind, good texture of skin and health of your hairs are an indication of your physical and mental health.

I have come across many people who have a glow on their face with years of regular yoga practice. But this is not possible in a few days by doing some selective asanas. You need to be disciplined in your diet, regular yoga practice, follow yama andniyama yoga ethics and keep balance between your outward personality and your true self. You have to avoid excesses of all kinds. A person with disciplined life and regular yoga practice will look beautiful form outside as well outside and treats you with a refreshing smile always.

Yoga Beauty Fitness. How Yoga Helps?

Yoga helps you to attain your ideal body weight and gives you a proportionate body by removing excess weight from all body organs. It helps to improve flexibility and maintain correct posture for young looks.

Detoxifying your body is most essential for beauty. Yoga improves blood circulation and helps to remove toxins from the body. Detoxification of alimentary canal through yogic kriyas helps optimum absorption of nutrients in your food. Yoga practice helps to provide nutrition at the cellular level. All the internal organs and particularly the endocrine glands get activated and their functioning is optimised.

Yoga practice helps to reduce the stress levels considerably and provides complete relaxation. Yoga asanas and pranayama makes you free from disease by strengthening the immune system. Healthy body means healthy skin.

Yoga practice can specially benefit women to retain their natural beauty while coping up with menstrual problems, child birth, work and home stress etc. Most of the film personalities around the world practice yoga for years to retain their beauty and youthfulness. Yoga helps women to stay slim and active. So, ideally start your day with yoga practice.

What are the main obstacles in the path of beautiful skin?

Insufficient nutrition due to unhealthy eating habits.
Eating foods which are poor in nutrition like white flour, sugar, tea, coffee and soft drinks.
Sedentary lifestyle which leads to proper blood circulation and accumulation of toxins in our blood.
Proper blood circulation which is most essential for healthy skin.
As a result of improper cleansing, dirt and dust particles gets accumulated in our skin and clog sweat glands.
Poor digestion or frequent constipation.
Over-exposure to sun.

Yoga For Beauty

Yoga asanas, pranayama and kriyas help to improve blood circulation, detoxify your body and restore proper functioning of your body as well as endocrine glands.

Yoga For Beauty: Poses

Asanas (yoga postures) help stimulate blood circulation through the entire body, some of them are specially designed to reduce tension and prevent you from stress.

Suryanamaskar
Trikonasana
Yoga mudra
Pawanmuktasana
Bhujangasana
Ushtrasana
Sarvanghasana
Halasana

Yoga For Beauty: Pranayama

Pranayam practice provides us oxygen which is transported to our cells across the body through our blood. Practice pranayama at least for 30 minutes early in the morning in an open area or a green lawn.

Rhythmic deep breathing
Alom Vilom
Kapalabhati
Bhastrika
Bhramri

Stress Reduction For Beauty

Deep breathing in shavasana after the yoga practice provides complete relaxation. Try yoga nidra after your yoga practice or before sleeping.

Meditation For Beauty

Practice meditation for 5 to 10 minutes and gradually increase the time. If you know no other mediatation, practice om recitation by closing your eyes and concentrating on area between your eyebrows. Meditation will cool your nerves, improve your concentration and confidence.

Yoga For Beauty And Diet

Eat a healthy and nutritious diet. Eat sattvik food as per yoga diet philosophy. Include plenty of fresh dark green leafy vegetables, fresh fruits, milk, sprouts,nuts, whole grain cereals etc to your food. Eat fresh fruits and vegetables in raw form or enjoy fresh vegetable/fruit juices. Vegetable juices are a low calorie storehouse of nutrients. Eat a balanced diet and include handful of nuts. Avoid tea, coffee, alcohol and aerated drinks. Try to eat freshly cooked food as far as possible. Stop intake of processed and junk food. Here are some more tips on diet for beauty.

Yogic Tips For Glowing Skin

Make water as your favourite drink. Drink plenty of water as it hydrates the skin and helps to remove toxins. It also helps to promote smooth bowel movements.
Be cheerful at all times. There is nothing better than laughter yoga in this regard.
Practice detachment and avoid excesses of food, drinks or emotions. Eat for nutrition and not for taste buds.
Follow an active and healthy lifestyle.
Clean and exfoliate your skin regularly. Use an effective moisturiser.
Get your body massaged periodically. Oil massage improves blood circulation and improves the health of the skin.
Avoid over exposure to sun. Do remember to apply your sun screen lotion.
An eight-hours sound sleep will help your body to replenish, regenerate and rejuvenate itself. Take rest at the end of the day. Do not skip sound sleep, as a restless mind often affects the overall health.

Can Yoga Make You Beatiful?

Effectiveness of yoga for beauty also depends on frequent and regular practice. Devoting about half an hour daily to yoga, can help you improve your natural beauty.

Learning all the yoga asanas or poses from a qualified teacher will be safe and beneficial.

I have seen poor girls in Indian villages who are too beautiful. They do not have access to good nutrition, any gym or a yoga class. They are happy people who earn and work and with loving families and use mustard oil or coconut oil from cooking to massage and as a hair oil. Beauty is gift of god. However, you can try yoga for beauty to improve or preserve what god has given you.

Has Yoga Made You Beautiful?

Do you have a great story about yoga and beauty? Or share your secret natural beauty tips. Share it now with our visitors!

Weight Lose in 7 Amazing Tips

2012-07-01T12:03:00.000+05:00

How to Lose Weight and Keep It Off

In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food

In This Article:

ü The key tosuccessful, healthy weight loss

ü Avoid common pitfalls

ü Put a stop to emotional eating

ü Tune in when you eat

ü Fill up with fruit, veggies,and fiber

ü Indulge without overindulging

ü Take charge of your foodenvironment

ü Make healthy lifestylechanges

The key to successful, healthy weight loss

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn then you gain weight. If you eat fewer calories than you burn, you lose weight.

Since 3,500 calories equals about 1 pound of fat, if you cut 500 calories from your typical diet each day, you'll lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories). Simple, right? So why is weight loss so hard?

All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started. But there’s a better way! You can lose weight without feeling miserable. By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—as well as winning the battle of the bulge.

Not all body fat is the same

Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.

Getting started with healthy weight loss

While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:

§ Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help to jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.

§ Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—so that you can get the encouragement you need.

§ Slow and steady wins the race. Aim to lose 1 to 2 pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.

§ Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as goals like wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.

§ Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound you lose and inch of your waist lost. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.

Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis. If one diet plan doesn’t work, then try another one. There are many ways to lose weight. The key is to find what works for you.

Reducing calorie intake promotes weight loss—type of diet isn’t important

A major study concluded that it doesn’t matter which diet program you choose, as long as it is one that reduces your calorie intake and is healthy for your heart (low in saturated fat and cholesterol). In other words, the best diet is the one you’ll stick to, not necessarily the one currently topping the bestseller list.

Healthy dieting and weight loss tip #1:

Avoid common pitfalls

Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure because:

§ You feel deprived. Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation. Eliminating entire food groups doesn’t allow for a healthy, well-rounded diet and creates nutritional imbalances.

§ You lose weight, but can’t keep it off. Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term. However, once you meet your weight loss goal, you don’t have a plan for maintaining your weight and the pounds quickly come back.

§ After your diet, you seem to put on weight more quickly. When you drastically restrict your food intake, your metabolism will temporarily slow down. Once you start eating normally, you’ll gain weight until your metabolism bounces back—another reason why starvation or “fasting” diets are counterproductive.

§ You break your diet and feel too discouraged to try again. Just because you gave in to temptation doesn’t mean all your hard work goes down the drain. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts. Diets that are too restrictive are conducive to cheating—when you feel deprived, it’s easy to fall off the wagon.

§ You lose money faster than you lose weight. Special shakes, meals, and programs may be cost-prohibitive and less practical for long-term weight loss and healthy weight maintenance.

§ You feel isolated and unable to enjoy social situations revolving around food. Without some practical, healthy diet strategies, you may feel lost when dining out or attending events like cocktail parties or weddings. If the food served isn’t on your specific diet plan, what can you do?

§ The person on the commercial lost 30 lbs. in 2 months—and you haven’t. Diet companies make a lot of grandiose promises. Most are simply not realistic. Unfortunately, losing weight is not easy, and anyone who makes it seem that way is doing you a disservice. Don’t get discouraged by setting unrealistic goals!

Healthy dieting and weight loss tip #2:

Put a stop to emotional eating

We don’t always eat simply to satisfy hunger. If we did, no one would be overweight. All too often, we turn to food for comfort and stress relief. When this happens, we frequently pack on pounds.

Don’t underestimate the importance of putting a stop to emotional eating. Learning to recognize the emotional triggers that lead you to overeat and respond with healthier choices can make all the difference in your weight loss efforts.

To start, consider how and when you eat. Do you only eat when you are hungry, or do you reach for a snack while watching TV? Do you eat when you’re stressed or bored? When you’re lonely? To reward yourself?

Once you’ve identified your emotional eating tendencies, you can work towards gradually changing the habits and mental attitudes that have sabotaged your dieting efforts in the past.

Strategies to combat emotional eating

§ If you turn to food at the end of a long day, find other soothing ways to reward yourself and de-stress. Relax with a book and a steaming cup of herbal tea, soak in a hot bath, or savor a beautiful view.

§ If you eat when you’re feeling low on energy, find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or doing some quick stretches or jumping jacks. Another alternative is taking a short nap—just keep it to 30 minutes or less.

§ If you eat when you’re lonely or bored, reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, find a fun activity to do, or go out in public (to the library, the mall, or the grocery store—anywhere there’s people).

§ If you eat when you’re stressed, find healthier ways to calm yourself. Try exercise, yoga, meditation, or breathing exercises. Better manage stressful situations by either changing the situation or changing your reaction. See related articles below to learn more about stress management.

Healthy dieting and weight loss tip #3:

Tune in when you eat

Counter this tendency by practicing “mindful” eating: pay attention to what you eat, savor each bite, and choose foods that are both nourishing and enjoyable. Mindful eating will help you lose weight and maintain your results.

Mindful eating weight loss tips

§ Pay attention while you’re eating. Be aware of your environment. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes and feels in your mouth.

§ Avoid distractions while eating. Try not to eat while working, watching TV, reading, using a computer, or driving. It’s too easy to mindlessly overeat.

§ Chew your food thoroughly. Try chewing each bite 30 times before swallowing. You’ll prolong the experience and give yourself more time to enjoy each bite.

§ Try mixing things up to force yourself to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.

§ Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough. Avoid the temptation to clean your plate. Yes, there are children starving in Africa, but your weight gain won’t help them.

Healthy dieting and weight loss tip #4:

Fill up with fruit, veggies, and fiber

To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. The key is to add the types of food that can keep you feeling satisfied and full, without packing on the pounds.

Fiber: the secret to feeling satisfied while losing weight

If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fiber.

High-fiber foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fiber foods also take a long time to digest, which means you’ll feel full longer. There’s nothing magic about it, but the weight-loss results may seem like it.

High-fiber heavyweights include:

§ Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.

§ Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish of their own.

§ Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, bran muffins, or air-popped popcorn.

Focus on fruits and veggies

The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.

§ Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.

§ Replace one of the eggs and some of the cheese in your omelet or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers.

§ Swap out some of the meat and cheese in your sandwich with healthier veggie choices such as lettuce, tomatoes, sprouts, cucumbers, and avocado.

§ Instead of a high-calorie snack, such as chips and dip, try baby carrots with hummus, a sliced apple, or the old-favorite: celery with peanut butter (just don’t overdo it on the peanut butter).

§ Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.

§ Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.

Don’t love vegetables? You’re probably not preparing them right. Veggies can be delicious and full of flavor when you dress them with herbs and spices or a little olive oil or cheese.

Fruits and vegetables to eat in moderation

Fruits and vegetables of all colors, shapes, and sizes are major players in a healthy diet, but you still need to watch out for the following potential diet busters.

§ Veggies that have been breaded or fried or doused in heavy sauces are no longer low-calorie, so tread with caution. Opt for healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.

§ Salads are guilt-free—unless you drench them in high-fat dressing and toppings. By all means, add some nuts or cheese, but don’t overdo it. As for dressing, a little fat is healthy (try a vinaigrette made with olive oil), but again, moderation is key.

§ Dried Fruit. Be careful when it comes to dried fruit, which is high in calories and, often, in added sugar. You can eat a whole lot more fresh fruit for the same number of calories. If you do choose to snack on dried fruit, keep your serving size small.

§ Fruit Juice. There’s nothing wrong with enjoying a glass of juice every now and again. But remember that the calories quickly add up, without doing much to make you feel full. Also make sure that your drink of choice is made from 100% fruit juice and contains no added sugar.

Healthy dieting and weight loss tip #5:

Indulge without overindulging

Try not to think of certain foods as “off limits.”

When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Instead of denying yourself the unhealthy foods you love, simply eat them less often.

In order to successfully lose weight and keep it off, you need to learn how to enjoy the foods you love without going overboard. A diet that places all your favorite foods off limits won’t work in the long run.

Eventually, you’ll feel deprived and will cave. And when you do, you probably won’t stop at a sensible-sized portion.

Tips for enjoying treats without overeating

§ Combine your treat with other healthy foods. You can still enjoy your favorite high-calorie treat, whether it’s ice cream, chips, cake, or chocolate. The key is to eat a smaller serving of it along with a lower-calorie option. For example, add strawberries to your ice cream or munch on carrot and celery sticks along with your chips and dip. By piling on the low-cal option, you can eat a diet-friendly portion of your favorite treat without feeling deprived.

§ Schedule your treats. We are creatures are habit, and you can use this to your advantage when trying to lose weight. Establish regular times when you get to indulge in your favorite food. For example, maybe you enjoy a small square of chocolate every day after lunch, or a slice of cheesecake every Friday evening. Once you’re conditioned to eat your treat at those times—and those times only—you’ll stop obsessing about them at other times.

§ Make your indulgence less indulgent. Find ways to reduce fat, sugar, or calories in your favorite treats and snacks. If you do your own baking, swap out half the butter or oil in the recipe with applesauce, and cut back on the sugar, making up for it with extra cinnamon or vanilla extract. You can also eliminate or reduce high-calorie toppings and sides, like whipped cream, cheese, dip, and frosting.

§ Engage all your senses—not just your taste sense. Instead of chowing down mindlessly, savor and prolong the experience. You can make snack time more special by setting an attractive table, lighting candles, playing soothing music, or enjoying your treat outdoors in a beautiful setting. Get the most pleasure—and the most relaxation—out of your treat by cutting it into small pieces, taking time to smell what you are eating, and by chewing slowly and thoroughly.

Healthy dieting and weight loss tip #6:

Take charge of your food environment

Your weight loss efforts will succeed or fail based largely on your food environment. Set yourself up for success by taking charge of your food environment: when you eat, how much you eat, and what foods are available.

§ Start the day with breakfast. People who eat breakfast tend to be thinner than those who don’t. Starting your day with a healthy breakfast will jumpstart your metabolism, plus, it will help keep you from binge eating later in the day.

§ Serve yourself smaller portions. One easy way to control portion size is by using small plates, bowls, and cups. This will make your portions appear larger. Don’t eat out of large bowls or directly from the food container or package, which makes it difficult to assess how much you’ve eaten.

§ Plan your meals and snacks ahead of time. You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Eating on a schedule will also help you avoid eating when you aren’t truly hungry.

§ Cook your own meals. Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home—plus the portions sizes tend to be larger.

§ Don’t shop for groceries when you’re hungry. Create a shopping list and stick to it. Be especially careful to avoid foods at the ends of the aisles and along the perimeter, where grocers tend to sell high-calorie snack and convenience foods.

§ Out of sight, out of mind. Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store snack foods and other high-calorie indulgences in cabinets or drawers out of your sight.

§ Fast for 14-16 hours a day. Try to eat your last meal earlier in the day and then fast until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help you to lose weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway

Soda: The Secret Diet Saboteur

Switching to diet soda isn’t the answer either, as studies suggest that it triggers sugar cravings and contributes to weight gain. Instead, try switching to water with lemon, unsweetened iced tea, or carbonated water with a splash of juice.

Healthy dieting and weight loss tip #7:

Make healthy lifestyle changes

In addition to your food and eating-related choices, you can also support your weight loss and dieting efforts by making healthy lifestyle choices.

§ Get plenty of sleep. Lack of sleep has been shown to have a direct link to hunger, overeating, and weight gain. Exhaustion also impairs your judgment, which can lead to poor food choices. Aim for around 8 hours of quality sleep a night.

§ Turn off the TV. You actually burn less calories watching television than you do sleeping! If you simply can’t miss your favorite shows, get a little workout in while watching. Do easy exercises like squats, sit-ups, jogging in place, or using resistance bands or hand weights.

§ Get plenty of exercise. Exercise is a dieter’s best friend. It not only burns calories, but can actually improve your resting metabolism. No time for a long workout? Research shows that three 10-minute spurts of exercise per day are just as good as one 30-minute workout. Take the stairs instead of the elevator or park in the back of the parking lot. Every bit helps.

§ Drink more water. You can easily reduce your daily calorie intake by replacing soda, alcohol, or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories, plus it will help you break down food more easily.

Healthy Weight Loss & Dieting Tips

2012-06-23T20:23:00.002+05:00

How to Lose Weight and Keep It Off

The key to successful, healthy weight loss

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn then you gain weight. If you eat fewer calories than you burn, you lose weight.

Not all body fat is the same

Getting started with healthy weight loss

While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:

Think lifestyle change, not short-term diet. Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help to jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.
Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—so that you can get the encouragement you need.
Slow and steady wins the race. Aim to lose 1 to 2 pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.
Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as goals like wanting to feel more confident or become healthier for your children’s sakes. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.
Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of each pound you lose and inch of your waist lost. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.

Reducing calorie intake promotes weight loss—type of diet isn’t important

Healthy dieting and weight loss tip #1: Avoid common pitfalls

Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure because:

You feel deprived. Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation. Eliminating entire food groups doesn’t allow for a healthy, well-rounded diet and creates nutritional imbalances.
You lose weight, but can’t keep it off. Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term. However, once you meet your weight loss goal, you don’t have a plan for maintaining your weight and the pounds quickly come back.
After your diet, you seem to put on weight more quickly. When you drastically restrict your food intake, your metabolism will temporarily slow down. Once you start eating normally, you’ll gain weight until your metabolism bounces back—another reason why starvation or “fasting” diets are counterproductive.
You break your diet and feel too discouraged to try again. Just because you gave in to temptation doesn’t mean all your hard work goes down the drain. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts. Diets that are too restrictive are conducive to cheating—when you feel deprived, it’s easy to fall off the wagon.
You lose money faster than you lose weight. Special shakes, meals, and programs may be cost-prohibitive and less practical for long-term weight loss and healthy weight maintenance.
You feel isolated and unable to enjoy social situations revolving around food. Without some practical, healthy diet strategies, you may feel lost when dining out or attending events like cocktail parties or weddings. If the food served isn’t on your specific diet plan, what can you do?
The person on the commercial lost 30 lbs. in 2 months—and you haven’t. Diet companies make a lot of grandiose promises. Most are simply not realistic. Unfortunately, losing weight is not easy, and anyone who makes it seem that way is doing you a disservice. Don’t get discouraged by setting unrealistic goals!

Healthy dieting and weight loss tip #2: Put a stop to emotional eating

We don’t always eat simply to satisfy hunger. If we did, no one would be overweight. All too often, we turn to food for comfort and stress relief. When this happens, we frequently pack on pounds.
Don’t underestimate the importance of putting a stop to emotional eating. Learning to recognize the emotional triggers that lead you to overeat and respond with healthier choices can make all the difference in your weight loss efforts.
To start, consider how and when you eat. Do you only eat when you are hungry, or do you reach for a snack while watching TV? Do you eat when you’re stressed or bored? When you’re lonely? To reward yourself?
Once you’ve identified your emotional eating tendencies, you can work towards gradually changing the habits and mental attitudes that have sabotaged your dieting efforts in the past.

Strategies to combat emotional eating

If you turn to food at the end of a long day, find other soothing ways to reward yourself and de-stress. Relax with a book and a steaming cup of herbal tea, soak in a hot bath, or savor a beautiful view.
If you eat when you’re feeling low on energy, find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or doing some quick stretches or jumping jacks. Another alternative is taking a short nap—just keep it to 30 minutes or less.
If you eat when you’re lonely or bored, reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, find a fun activity to do, or go out in public (to the library, the mall, or the grocery store—anywhere there’s people).
If you eat when you’re stressed, find healthier ways to calm yourself. Try exercise, yoga, meditation, or breathing exercises. Better manage stressful situations by either changing the situation or changing your reaction. See related articles below to learn more about stress management.

Healthy dieting and weight loss tip #3: Tune in when you eat

We live in a fast-paced world where eating has become mindless. We eat on the run, at our desk while we’re working, and in front of the TV screen. The result is that we consume much more than we need, often without realizing it or truly enjoying what we’re eating.
Counter this tendency by practicing “mindful” eating: pay attention to what you eat, savor each bite, and choose foods that are both nourishing and enjoyable. Mindful eating will help you lose weight and maintain your results.

Mindful eating weight loss tips

Pay attention while you’re eating. Be aware of your environment. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes and feels in your mouth.
Avoid distractions while eating. Try not to eat while working, watching TV, reading, using a computer, or driving. It’s too easy to mindlessly overeat.
Chew your food thoroughly. Try chewing each bite 30 times before swallowing. You’ll prolong the experience and give yourself more time to enjoy each bite.
Try mixing things up to force yourself to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough. Avoid the temptation to clean your plate. Yes, there are children starving in Africa, but your weight gain won’t help them.

Healthy dieting and weight loss tip #4: Fill up with fruit, veggies, and fiber

Fiber: the secret to feeling satisfied while losing weight

If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fiber. High-fiber foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fiber foods also take a long time to digest, which means you’ll feel full longer. There’s nothing magic about it, but the weight-loss results may seem like it.
High-fiber heavyweights include:

Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.
Beans – Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish of their own.
Whole grains – Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, bran muffins, or air-popped popcorn.

Focus on fruits and veggies

Counting calories and measuring portion sizes can quickly become tedious. But you don’t need an accounting degree to enjoy produce. When it comes to fruit and vegetables, it’s generally safe to eat as much as you want, whenever you want. No measuring cups or calorie tables required.
The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.

Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.
Replace one of the eggs and some of the cheese in your omelet or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers.
Swap out some of the meat and cheese in your sandwich with healthier veggie choices such as lettuce, tomatoes, sprouts, cucumbers, and avocado.
Instead of a high-calorie snack, such as chips and dip, try baby carrots with hummus, a sliced apple, or the old-favorite: celery with peanut butter (just don’t overdo it on the peanut butter).
Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.
Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.

Don’t love vegetables? You’re probably not preparing them right. Veggies can be delicious and full of flavor when you dress them with herbs and spices or a little olive oil or cheese.

Fruits and vegetables to eat in moderation

Fruits and vegetables of all colors, shapes, and sizes are major players in a healthy diet, but you still need to watch out for the following potential diet busters.

Veggies that have been breaded or fried or doused in heavy sauces are no longer low-calorie, so tread with caution. Opt for healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.
Salads are guilt-free—unless you drench them in high-fat dressing and toppings. By all means, add some nuts or cheese, but don’t overdo it. As for dressing, a little fat is healthy (try a vinaigrette made with olive oil), but again, moderation is key.
Dried Fruit. Be careful when it comes to dried fruit, which is high in calories and, often, in added sugar. You can eat a whole lot more fresh fruit for the same number of calories. If you do choose to snack on dried fruit, keep your serving size small.
Fruit Juice. There’s nothing wrong with enjoying a glass of juice every now and again. But remember that the calories quickly add up, without doing much to make you feel full. Also make sure that your drink of choice is made from 100% fruit juice and contains no added sugar.

Healthy dieting and weight loss tip #5: Indulge without overindulging

Try not to think of certain foods as “off limits.”

If you’ve ever found yourself polishing off a pint of ice cream or stuffing yourself with cookies or chips after spending a whole day virtuously eating salads, you know how restrictive diet plans usually end. You probably blame yourself, but the problem isn’t your willpower—it’s your weight loss strategy. Deprivation diets set you up for failure: you starve yourself until you snap, and then you overdo it, cancelling out all your previous efforts.
In order to successfully lose weight and keep it off, you need to learn how to enjoy the foods you love without going overboard. A diet that places all your favorite foods off limits won’t work in the long run. Eventually, you’ll feel deprived and will cave. And when you do, you probably won’t stop at a sensible-sized portion.

Tips for enjoying treats without overeating

Combine your treat with other healthy foods. You can still enjoy your favorite high-calorie treat, whether it’s ice cream, chips, cake, or chocolate. The key is to eat a smaller serving of it along with a lower-calorie option. For example, add strawberries to your ice cream or munch on carrot and celery sticks along with your chips and dip. By piling on the low-cal option, you can eat a diet-friendly portion of your favorite treat without feeling deprived.
Schedule your treats. We are creatures are habit, and you can use this to your advantage when trying to lose weight. Establish regular times when you get to indulge in your favorite food. For example, maybe you enjoy a small square of chocolate every day after lunch, or a slice of cheesecake every Friday evening. Once you’re conditioned to eat your treat at those times—and those times only—you’ll stop obsessing about them at other times.
Make your indulgence less indulgent. Find ways to reduce fat, sugar, or calories in your favorite treats and snacks. If you do your own baking, swap out half the butter or oil in the recipe with applesauce, and cut back on the sugar, making up for it with extra cinnamon or vanilla extract. You can also eliminate or reduce high-calorie toppings and sides, like whipped cream, cheese, dip, and frosting.
Engage all your senses—not just your taste sense. Instead of chowing down mindlessly, savor and prolong the experience. You can make snack time more special by setting an attractive table, lighting candles, playing soothing music, or enjoying your treat outdoors in a beautiful setting. Get the most pleasure—and the most relaxation—out of your treat by cutting it into small pieces, taking time to smell what you are eating, and by chewing slowly and thoroughly.

Healthy dieting and weight loss tip #6: Take charge of your food environment

Start the day with breakfast. People who eat breakfast tend to be thinner than those who don’t. Starting your day with a healthy breakfast will jumpstart your metabolism, plus, it will help keep you from binge eating later in the day.
Serve yourself smaller portions. One easy way to control portion size is by using small plates, bowls, and cups. This will make your portions appear larger. Don’t eat out of large bowls or directly from the food container or package, which makes it difficult to assess how much you’ve eaten.
Plan your meals and snacks ahead of time. You will be more inclined to eat in moderation if you have thought out healthy meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Eating on a schedule will also help you avoid eating when you aren’t truly hungry.
Cook your own meals. Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sodium, fat, and calories than food cooked at home—plus the portions sizes tend to be larger.
Don’t shop for groceries when you’re hungry. Create a shopping list and stick to it. Be especially careful to avoid foods at the ends of the aisles and along the perimeter, where grocers tend to sell high-calorie snack and convenience foods.
Out of sight, out of mind. Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store snack foods and other high-calorie indulgences in cabinets or drawers out of your sight.
Fast for 14-16 hours a day. Try to eat your last meal earlier in the day and then fast until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help you to lose weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway

Soda: The Secret Diet Saboteur

Soft drinks are a huge source of calories in many people’s diets. One can of soda contains between 10-12 teaspoons of sugar and around 150 calories, so a few soft drinks can quickly add up to a good portion of your daily calorie intake.
Switching to diet soda isn’t the answer either, as studies suggest that it triggers sugar cravings and contributes to weight gain. Instead, try switching to water with lemon, unsweetened iced tea, or carbonated water with a splash of juice.

Healthy dieting and weight loss tip #7: Make healthy lifestyle changes

In addition to your food and eating-related choices, you can also support your weight loss and dieting efforts by making healthy lifestyle choices.

Get plenty of sleep. Lack of sleep has been shown to have a direct link to hunger, overeating, and weight gain. Exhaustion also impairs your judgment, which can lead to poor food choices. Aim for around 8 hours of quality sleep a night.
Turn off the TV. You actually burn less calories watching television than you do sleeping! If you simply can’t miss your favorite shows, get a little workout in while watching. Do easy exercises like squats, sit-ups, jogging in place, or using resistance bands or hand weights.
Get plenty of exercise. Exercise is a dieter’s best friend. It not only burns calories, but can actually improve your resting metabolism. No time for a long workout? Research shows that three 10-minute spurts of exercise per day are just as good as one 30-minute workout. Take the stairs instead of the elevator or park in the back of the parking lot. Every bit helps.
Drink more water. You can easily reduce your daily calorie intake by replacing soda, alcohol, or coffee with water. Thirst can also be confused with hunger, so by drinking water, you may avoid consuming extra calories, plus it will help you break down food more easily.