How you can lose weight and keep it off

Posted on November 23, 2016 by

Losing weight and becoming fit all depends on how determined you are to make the right choices every time you eat. It also calls for finding the balance between the different types of foods and to burn more calories than you consume. Transforming your physique with the 21 day flat belly fix can even encompass enhanced energy levels, more agility and flexibility, freedom from chronic diseases, more self confidence, increased productivity and problem solving skills and better health and endurance.

woman standing on scales

Here is how you can lose weight and keep it off

  • Drink enough water and get enough sleep: A glass of water before eating can help you eat less and thus pack in fewer calories that would have been accumulated in your body. Water also improves your metabolism and helps in the elimination of toxins. Sleeping for 7-8 hours helps in keeping your cravings in check and you will be less likely to gorge on unhealthy snacks.
  • Eat more vegetables and fruits:  Eat kiwis, oranges, tangerines, grapefruits, limes, lemons, etc as they are rich in vitamin c that regulates the fat metabolism. Eat strawberries, blackberries, blueberries, raspberries, apples, etc added to salads, cereals or desserts. Fruits and vegetables are rich in vitamins, minerals, fiber and anti-oxidants and they are also low in calories. Eat vegetables like kale, collard, lettuce, cabbage, cauliflower, asparagus, carrots, broccoli, dandelion greens, arugula, mustard greens, biter gourd, tomatoes, bell peppers, jalapenos, chilies, etc. Vary up the variety by going for tropical fruits like pineapple, mango, guavas, pomegranates, bananas, etc. Bring in foods like watermelons, cucumbers, etc that contain plenty of fiber and water.
  • Go for proteins. Eat more eggs, chickpeas, legumes, beans, lentils, lean cuts of poultry like chicken, turkey, etc. Proteins help in building muscles that burn more calories at rest. Also, eating more protein rich foods will help you stay fuller for a longer period of time and you are less likely to indulge in foods rich in fat.
  • Recognize the good fats. Good fats are found in cashew nuts, pistachios, almonds, walnuts, avocados, nuts, seeds, etc. They help in blasting the already stored fat.
  • Know your carbs: Foods rich in refined flour and sugar can sabotage your efforts in no time. Instead eat foods made out of whole grains that are rich in fiber and nutrients. Go for whole wheat breads, whole wheat crackers, whole grain pasta and mixed grain cereals.
  • Lose weight by going for cardiovascular exercises that help in burning fat: Vary the intensity, frequency and duration to get the most benefit. Intermittent exercises can help you lose more weight as they keep your metabolism high. Also, it will not wear you out much while helping you get your workout done much more effectively.
  • Try and take at least 1000 steps each day: Wear a pedometer and make a conscious effort to move around more. Take the stairs instead of the elevator. Try walking to nearby places.

Losing weight and staying fit calls for some serious determination and it can be done once you stick to a good diet and exercise regimen.

Health Benefits of Yoga

Posted on September 25, 2016 by

Yoga is a mental, physical and spiritual practice that is common in India, this is where it originated. If you have passion in Yoga as a profession, you definitely have experienced some of its health benefits. You may feel more at ease or sleep better after these practices. Yoga helps in preventing diseases and even help you to recover from the same. Some health benefits include:


Improves your flexibility.

When you stick to practicing Yoga, you will realize that your body is loosening gradually and you can make some poses that you thought were impossible to make. There would be a noticeable disappearance of some body aches and pains. Muscles and connective tissues that cannot flex such as fascia may cause poor posture.Tight hips cause improper thigh alignment which can strain the knee joint. Furthermore, lumber spine can flatten causing back pain due to tight hamstrings.

Perfects your posture.

A well-balanced head takes much less effort for the neck and muscles to support it. poor posture can cause muscle and back problems, back aches and neck pains. The body compensates for this by flattening the normal neck and lower back curves when you slump. This is very dangerous for your health as it may lead to arthritis of the spine and cause pain. Yoga can relieve you from this problem.

Builds Your Muscle Strength.

When you have strong muscles, you are protected against back pains, arthritis and prevent falls in older age. Yoga helps you to gain strength and flexibility. This has an added advantage compared to when you choose to go to the gym to lift weight at the expense of flexibility.

Prevents cartilage and Joint Breakdown.

Joints go through their full range of motion whenever you practice yoga. It prevents degenerative arthritis and severe disability by squeezing the cartilages that are rarely used. The joint cartilage only receives fresh nutrients when the fluid within it is squeezed out.

Enhances Bone Health.

As lifting weight helps to strengthen the bones and prevent osteoporosis, so is yoga practice. Some yoga movements such as downward or upward-facing dog can strengthen arm bones which are usually vulnerable to fractures caused by osteoporosis.

Increases Blood Flow.

The exercises on relaxation learnt in yoga can help your blood circulation especially in hands and feet. This aids in transportation of oxygen gas throughout your body to reach out to the cells that are in much need of it. The exercise boosts haemoglobin and red blood cell level which are the tissues that transport oxygen. It also makes the platelets less sticky thus thins the blood.

Drops Blood Pressure.

Yoga is very beneficial to people with high blood pressure.

Improves Your Focus.

When you practice yoga regularly, your coordination, memory, IQ response and reaction time are greatly improved.

Relaxes Your System.

practising yoga will encourage you to relax, focus on the present things and you will be able to slow your breath. This shifts the sympathetic nervous system balance to the parasympathetic nervous system giving you restoration and makes you feel calm. When you breathe slowly, you reduce your heart rate hence reducing blood pressure.

Good Foods For Weight Loss

Posted on August 25, 2016 by

Exercise alone cannot make you lose weight. If you are taking for granted some aspects of weight loss, your attempt will be in vain. Everything should be working in synergy with exercise and that includes a proper mindset, proper sleep and of course, proper nutrition. So what are the top foods that can aid you in naturally losing weight? Here are my top picks:


1. Chia Seeds – these are high in fiber and protein that can help you shed those extra kilos. And while Chia seeds are high in calories, they are also high in Omega-3 which is definitely good for the heart.

2. Bananas – these contain resistant starch that greatly support weight loss. These resistant starch aid in proper and healthy digestion. Bananas are also rich in fiber. A nutritious and low-density-food, this is good for dropping those extra and unwanted pounds. They also contain moderate calories, vitamin C, Potassium and Vitamin B-6 that are important nutrients for our body. Bananas are also known as Melatonin booster. Melatonin is an important hormone that our pineal gland produces. It is under produced by our bodies nowadays because of too much exposure in computers and cellphones’ white light even at night. Melatonin is important because it is believed to be the activator of other important hormones in the body such as the insulin which plays a big role in the sugar conversion into energy which the body uses.

3. Avocado – it contains healthy fat that can help normalize your cholesterol level. Avocado is rich in monosaturated and oleic fats which can eliminate abdominal fat and decrease the risk for metabolic syndrome, signs of negative health and predisposing factors for weight gain. It is shown in the studies that those that regularly consumes avocado managed to lower their abdominal fats by 1.6%. The fats that the Avocado contains prevents body fats to be distributed in the abdominal area.

4. Eggs – Eggs are high in protein, healthy fats, vitamins and minerals. Eggs are one of the ultimate weight loss foods out there. They are known to be high on satiety level that’s why they increase fullness. Eggs also boost metabolism because of its high thermic effect. It means it burns more calories

5. Fish – Fish is rich in quality proteins and Omega-3 which means it is weight loss friendly and full of healthy fats. Fish is also good for your heart and brain. Eating fish once a day can be very beneficial for those people that are suffering from depression.

6. Coconut oil – It is said that coconut oil is better than olive oil because of its abundant medium chain saturated fatty acids. Because of this, it doesn’t end up stored in the body for a long time. People who consumed a lot of coconut oil tend to have lower obesity levels and also has a more health cardiovascular system.

The bottom line is, no single food is enough. You need a proper diet plan to achieve your weight goals. Also, food is not enough to keep you healthy. You need to keep an active and healthy lifestyle to achieve your optimum health.

How To Live with Diabetes

Posted on November 3, 2015 by

Diabetes has over the years become one of the leading diseases in the world. Despite many researches from top doctors, it is still not clear whether diabetes can be cured or not and many doctors just help patients manage the disease and try to live with it for as long as they can. Fortunately, with the right information and a positive lifestyle, one can be able to live with diabetes and still have a good happy life for many years. Here are a few tips to ensure one lives a long healthy life even though they are diabetic;

  1. Medical Advice

One must go to a doctor and get a test to know exactly what level they are and get all the medical facts from a professional. High blood glucose is the cause of diabetes so doctors give medication to lower this levels and probably insulin to control the sugar. The right advice on diet, exercise and medication can only be given by a doctor. No matter the situation; once you are diabetic it is critical that you see your doctor on regular basis for checkups.

  1. Keep a Tab on Everything

control diabetesUnfortunately, living with diabetes is not a walk in the takes work and sacrifice. In order to ensure one stays on track with all that is needed, it’s recommended that one keeps a register of everything. A home glucometer must also be bought so one can test their blood sugar regularly. The record sheet helps the doctor give you the best advice on your next appointment depending on whether the routine is working or not.

  1. Get Enlightened

The thing about diabetes is that it makes the body more vulnerable to other diseases. It’s important to learn what these diseases are and the symptoms beforehand so you can be proactive. New techniques and treatments for diabetes are also being discovered daily and one should be at par with them. Just don’t get obsessed because this can add to stress.

  1. Communicate

Tell your family and friends about your condition and what exactly it means to have diabetes. This will help to curb peer pressure and having to explain yourself every time plus you need all the support you can get.

  1. Lifestyle Change

Ideally one should do this before they become diabetic but whose to judge. A complete lifestyle change is a must at this point.

  • The first change affects your diet; foods rich in bad starch and sugar are banned plus processes foods, alcohol, sweets and smoking. There is a combination of foods and mineral supplements that one is put on at first and then one can start enjoying the good stuff one by one while checking their blood sugar. Fruits, vegetables and foods rich in fiber should make up 90 percent of your meal.
  • Regular exercise also becomes a mandatory part of the lifestyle as well as staying hydrated all day long to stay fit, lose weight and keep the heart healthy.
  • Learning to manage stress in a better way. There is a risk of depression to people who are diabetic so it’s recommended that one starts seeing a psychiatrist or join a diabetes support group to cope with stress.
  1. Last but not least, when you are diabetic learn to live life like it’s your last day. Play with children, connect with family and friends and be happy all the time.