Juice diets are based around consuming a variety of juiced fruits and vegetables and involve avoiding solid food for a set period of time. The calorie intake is usually very restricted which means your diet will be in a large deficit, allowing you to lose weight fast. Juice diets should only be done short-term but they can be repeated throughout the year.

For three to five days before a juice cleanse it is recommended to start eliminating certain foods like sugar, meat, dairy and alcohol to lower the risk of withdrawal symptoms.

Cutting these food groups out of your diet can also help improve your mood.

It is also advised to increase your fluid intake before the cleanse begins.

You can easily make your own juices at home and should be drinking around three a day, just like you would usually eat meals.

READ MORE:Weight loss: Clever foods to eat to get abs in 2 weeks

Foods to put into juices include raw fruits, raw vegetables and almond milk but this diet is so popular because you can put anything you want into your juice.

Incorporating calorie negative foods into your juices can also help you lose weight quicker because they virtually contain little to no calories.

Foods promoted as negative calorie foods are typically those with a high water content. The water content will keep your body hydrated and keep you fuelled. It will also help with the weight loss process.

Watermelon and cucumber are great refreshing foods that contain little calories but are also tasty and contain weight loss components.

DON'T MISS:Weight loss: New study reveals intermittent fasting works - without counting caloriesWeight loss: A glass of orange juice daily can help boost belly fat burningWeight loss: Drinking this instead of water could help burn hundreds more calories

Watermelon contains lots of water and is one fruit that has almost no calories in it at all. 100 grams of this juicy fruit contains just 30 calories which will help keep you hydrated.

It is also rich in something called amino acids which can help burn fat when consumed daily in your juice.

Cucumber is one of the best foods that has a high water content and many nutrients.

It is packed with fibre and when juiced, can be refreshing and keep you full for a long time.

It is recommended to stay clear of fruits that are high in sugars as this can actually cause weight gain and high blood sugar.

One great benefit from a juice cleanse is that your body will be getting all of the vitamins and nutrients that it needs.

Healthline says: If you struggle to eat enough fruits and vegetables each day, juicing is a convenient way to get a wide range of important nutrients.

One study showed that a group of overweight men lost 20lbs in just two weeks following a simple juice diet cleanse.

After your juice cleanse it is important to stick to whole foods like legumes and fruits and continue to avoid foods with added sugar or preservatives.

However it isnt recommended to stay on juice diets for a long period of time as they can have many side effects including headaches.

Your body also enters fasting mode for many hours of the day and you can end up putting all the weight back on when returning to normal eating.

Although if you only do a juice diet for around 3 days at a time then you should be able to keep the weight lost off.

You may see weight loss results quickly and are suitable for a quick fix, but long-term, a healthy balanced diet with exercise is recommended to lose weight.

See more here:
Juice detox diet: How to lose half a stone in a week - and keep it off - Express

Devote some time to yoga on a weekly basis to strengthen your muscles and also relieve your stress levels.

Image Credit: Stgur Mr Karlsson /Heimsmyndir/E+/GettyImages

Heart disease is the number one killer for both men and women in America, causing one in three deaths each year (that's one person each minute!), according to the Centers for Disease Control and Prevention (CDC). It's not just a concern of older adults, either: Heart disease can affect people at any age.

That's why it's important to stay on top of things like your blood pressure, cholesterol and weight, as well as embrace a heart-healthy lifestyle that includes eating a healthy diet and getting regular exercise and plenty of sleep.

But it can be hard to remember to do everything you need to protect your ticker. Let this checklist be your guide as to what to do to stay on top of your heart health.

Print out this checklist or save it on your phone so you can keep up with your heart health.

Image Credit: LIVESTRONG.com Creative

Click here for a printer-friendly version of this checklist.

Aim to get at least 4 servings of fruit and 5 servings of veggies a day, per recommendations from the American Heart Association (AHA). Folks who munch on around 8 servings of fruits and veggies a day have a significantly lower risk of developing and dying from heart disease than those who get less than five, according to a June 2017 study in the International Journal of Epidemiology.

Ideally, you'll want to mix it up so that the fruits and veggies are different colors, adds Johanna Contreras, MD, a cardiologist at Mount Sinai Hospital in New York City, as they all have different antioxidants and other nutrients key to heart health.

In the United States, only about one in five adults gets the recommended amount of physical activity (both aerobic and strength training), according to the CDC. But breaking a sweat is key to reducing your risk for heart disease and stroke, says Suzanne Steinbaum, MD, a cardiologist in New York City and an AHA spokesperson.

Exercising has been shown to improve risk factors for heart disease such as high blood pressure and cholesterol, and lowers your risk of heart disease, per the U.S. National Library of Medicine.

Get moving with these three types of workouts:

Cardio: Both the AHA and the U.S. Department of Health and Human Services' Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes per week of moderate activity or 75 minutes of vigorous activity (or a combination).

Try incorporating activity such as walking, running and cycling into your daily routine.

Strength training: In an analysis of nearly 13,000 adults, spending up to an hour a week on resistance training reduced the risk for heart attack or stroke by 40 to 70 percent, per a March 2019 study published in Medicine & Science in Sports & Exercise.

Spending more than an hour didn't lead to additional risk reduction. That is, you don't have to devote tons of time to resistance workouts to reap the heart health benefits: One set of 8 to 12 strength-training reps that works your muscles to fatigue is usually enough for each muscle group. Aim to fit strength training into your schedule twice a week, with at least two days of rest between workouts, per the AHA.

Yoga: Doing Downward Facing Dog may reduce risk of heart disease as much as aerobic exercise like brisk walking, according to a December 2014 review in the European Journal of Preventive Cardiology. People in randomized controlled trials examining yoga's effects on heart health lost an average of 5 pounds, lowered their blood pressure by five points and slashed their levels of bad LDL cholesterol by 12.

This is probably because yoga helps strengthen muscles, while also incorporating mindfulness techniques that can relieve stress, says Nieca Goldberg, MD, director of the Joan H. Tisch Center for Women's Health at NYU Langone Health in NYC. Try making time for yoga once a week (or more!).

A few minutes spent on a mindfulness practice will lower blood pressure and reduce stress levels.

Image Credit: Westend61/Westend61/GettyImages

Mindfulness practices like deep breathing appear to help reduce your risk of heart disease, according to a September 2017 scientific statement in the Journal of the American Heart Association. When experts reviewed dozens of studies published over the last two decades, they found that meditation helped lower blood pressure, improved blood flow to the heart and lowered blood glucose levels.

"Mindfulness lowers levels of stress hormones, which can raise blood pressure and inflammation in the body linked to heart disease," Dr. Goldberg says.

Here are some ways to pick up the habit:

Getting enough shut-eye may be as important to your heart health as other lifestyle factors such as eating right and exercising, Dr. Goldberg says.

For example, one study examined the sleep habits of more than 400,000 people in the United Kingdom and found that sleeping fewer than six hours a night raised the risk of a first heart attack by 20 percent compared to those who clocked between six and nine hours, per September 2019 findings published in the Journal of the American College of Cardiology.

Try to set a consistent bedtime and wake-up time: Doing so makes it easier to get your needed zzzs, and will also keep your body clock in balance, which is also important for heart health.

Make time to see friends not only will it be enjoyable, but these relationship play a big role in your health.

Image Credit: Anchiy/E+/GettyImages

"Our social settings can play just as big of a role in affecting health as medications and physical lifestyle changes," Dr. Steinbaum says. "Social isolation can have adverse effects on our hearts and can encourage behaviors that increase your risk for heart disease, such as eating a poor diet, physical inactivity and excessive smoking or drinking alcohol."

Not having strong social relationships is associated with an increased risk for stroke or heart disease, per a May 2016 study in Heart. So, consider spending time with friends, family and loved ones a priority not something to push to the back burner. At least a couple of times a week, reach out and connect with friends.

Put fish on the menu at least twice a week, per the AHA. Aim for two 3.5-ounce servings of fatty fish (a serving size is slightly bigger than a checkbook) such as salmon, mackerel, herring, lake trout, sardines and albacore tuna. These are all rich in omega-3 fatty acids, which are thought to help reduce some of the inflammation that may contribute to heart disease, Dr. Goldberg says.

These fatty fish also reduce triglycerides, a type of fat in your blood, slow the buildup of plaque in your arteries and slightly lower your blood pressure.

Munching on an ounce of nuts at least five times a week is associated with a 20 percent lower risk of developing heart disease, according to a November 2017 study in the Journal of the American College of Cardiology.

Just don't eat much more than that (it's about the size of a small handful), as nuts are also high in calories.

Devoting some of your energy to being helpful is not just kind it's a potential stress-reducer that may help with heart health.

Image Credit: SDI Productions/E+/GettyImages

Take some time during your busy day to do something small to help another whether it's letting someone cut in front of you in the grocery checkout line or bringing soup to a sick neighbor.

People who frequently perform these altruistic acts report a greater sense of purpose and meaning in their lives, according to a June 2015 study in the Journal of Positive Psychology. These positive feelings reduce stress, which in turn may improve heart health, Dr. Contreras notes.

In fact, instead of waiting for situations to pop up so you can be helpful, make an active effort to pursue volunteering. People who volunteer at least 200 hours a year are 40 percent less likely to develop high blood pressure than those who don't, according to a June 2013 study in Psychology and Aging. That shakes out to less than four hours a week, or about 17 hours a month.

Schedule getaways and vacations for the pleasure of it, and also the health benefits.

Image Credit: courtneyk/E+/GettyImages

Even a short weekend trip can do your heart good. Each vacation taken during the year was linked with a 24 percent reduction with risk of developing metabolic syndrome (a cluster of symptoms that include high blood pressure, cholesterol, insulin levels and obesity), per a June 2019 study in the journal Psychology and Health. Just make sure you don't stray too far from your regular healthy eating and workout habits while on vacation, since that would undercut the benefits of time away.

Weight matters when it comes to heart health. Being overweight increases the risk for heart disease (and many other chronic conditions), according to an August 2019 study in the International Journal of Epidemiology.

You can weigh yourself to make sure you're maintaining a healthy weight. But stepping on the scale isn't the only way to track weight gains (or losses): You can also take heed if clothes fit you differently or scroll back in your social media to see if there visible differences in your weight.

Your dental health may be linked to your heart health: For example, people who had lost teeth due to untreated gum disease were at higher risk of heart attack and stroke, per a study presented in October 2019 at the annual meeting of the American College of Cardiology.

It's thought that gum inflammation may trigger inflammation in your arteries, Dr. Goldberg explains.

There often aren't any symptoms of high blood pressure, which makes getting tested essential.

Image Credit: eggeeggjiew/iStock/GettyImages

After age 40 and earlier if you have a high risk of high blood pressure get your blood pressure checked once a year, per the U.S. Department of Health and Human Services. Between the ages of 18 and 40, aim to get it checked every 3 to 5 years.

"It's one of the most important screenings because high blood pressure usually has no symptoms, so it can't be detected without being measured," Dr. Contreras says.

In fact, nearly half of all Americans now have high blood pressure, according to the AHA, which published new guidelines in 2017 recommending everyone aim for a blood pressure less than 120/80 millimeters of mercury (mmHg). What do those numbers mean? The top number measures the pressure of blood as the heart beats, while the bottom number reveals the pressure of blood between beats, per the AHA.

"We know now that people whose blood pressure level is between 130 to 139 over 80 to 89 have double the risk of heart attack or stroke as those whose blood pressure is under 120/80," Dr. Contreras says.

If your blood pressure reading is above 120/80, your doctor will recommend checking it more frequently and may want to discuss treatment options to lower it.

Starting at age 20, everyone should get a blood test that measures your total cholesterol, LDL (bad) cholesterol and HDL (good) cholesterol, per the AHA recommendations.

But you may need to get tested more frequently if you're at increased risk for heart disease for example, if you are overweight or already have high blood pressure. Your total cholesterol should be under 200 milligrams per deciliter (mg/dL), with your bad cholesterol under 100 and your good cholesterol at least 50.

To reduce the risk of spreading COVID-19 infections, it is best to call your doctor before leaving the house if you are experiencing a high fever, shortness of breath or another, more serious symptom.

See more here:
Take Care of Your Heart Year-Round With This Simple Checklist - LIVESTRONG.COM

The key to living longer could be to eat a healthy, balanced diet - including at least five portions of fruit and vegetables every day - as well as regular exercise. But you could boost your life expectancy by regularly eating the spice ginger, it's been claimed.

Maintaining a healthy lifestyle, including a well-rounded diet is crucial to prolonging your lifespan.

You could also boost your lifespan by doing regular exercise. Its the miracle cure weve all been waiting for, according to the NHS.

Making some small diet or lifestyle changes could help to increase your life expectancy and avoid an early death.

One of the best ways to raise your chances of a long life is to regularly eat ginger, it's believed.

READ MORE: How to live longer - a smoothie that may boost your life expectancy

Ginger has a number of health benefits, which make it an ideal addition to your shopping list, according to dietitian Juliette Kellow and nutritionist Dr Sarah Brewer.

It's been claimed to relieve nausea or stomach discomfort, while also reducing bloating pain.

The spice is a natural anti-inflammatory, which is crucial for patients of some conditions, including arthritis.

Some scientists have even reported that eating more ginger could lower your risk of bowel cancer.

DON'T MISSHow to live longer: A tea to boost longevity [STUDY]How to live longer: A flower-based tea that may boost life expectancy [RESEARCH]How to live longer: Cut down on this particular type of food [ANALYSIS]

"Studies show ginger fights nausea, stimulates bile production, relieve stomach discomfort, and speeds transit through the digestive tract," they said in their book Eat Better Live Longer Understand What Your Body Needs To Stay Healthy.

"It also helps to break up and dispel intestinal gas, to counter bloating.

"Gingers strong anti-inflammatory action may help to relieve pain associated with conditions such as arthritis, they said.

"A review of five studies found taking ginger reduced pain by nearly a third and disability by 22 percent in people with osteoarthritis."

If you're not a big fan of the taste of ginger, you could also try swapping it for turmeric.

Turmeric is a great anti-ageing remedy, due to its active ingredient; curcumin.

Curcumin has strong anti-inflammatory and antioxidant properties, which specifically protects the heart, lungs and brain from a number of conditions.

People that eat the most turmeric have even been claimed to have a lower risk of developing cancer.

Regular exercise is a crucial aspect to improving overall health, and helping you to live longer.

People that do regular exercise are up to 50 percent less likely to develop type 2 diabetes and some cancers, said the NHS.

It may even slash the chances of coronary heart disease and stroke by up to 35 percent.

All UK adults should aim for at least 150 minutes of moderate-intensity activity every week.

Here is the original post:
How to live longer - the best spice to protect against early death and bowel cancer - Express

High blood pressure poses grave health risks because you cannot detect it. The condition produces no outward signs so it is easy to dismiss it but such complacency comes at a cost. High blood pressure, which is characterised by the amount of force pushing against your artery walls, hikes your risk of heart disease, a major killer worldwide.

How? Your artery walls respond to high blood pressure by hardening and becoming more narrow.

As a result, less blood flows around your body, supplying vital organs, such as the heart - conditions that make a heart attack far more likely.

The only way to check your reading is to get a blood pressure test, which is conducted at a number places, such as GP surgery or some pharmacies.

Blood pressure tests can also be carried out at home using your own blood pressure monitor.

READ MORE:High blood pressure: The 30p item shown to lower reading and other heart disease markers

If it is determined you have high blood pressure, lifestyle changes are usually recommended to bring your reading down within a healthy range.

Diet is one of the most effective countermeasures and is also instrumental in reducing your risk of developing high blood pressure.

Research provides a reliable guide to the best foods for combating high blood pressure.

Protein has been shown to be particularly effective at lowering high blood pressure.

DON'T MISS Hair loss treatment: Gel from this plant is known to strengthen hair to increase hair grow[TIPS] How to live longer - the best spice to protect against early death and bowel cancer[TIPS]| How to live longer: A fruity smoothie that may boost your life expectancy[TIPS]

In fact, according to a study published in the American Journal of Hypertension, participants consuming the highest amount of protein (an average of 100 g protein/day) had a 40 percent lower risk of having high blood pressure compared to the lowest intake level.

Researchers from Boston University School of Medicine (BUSM) analysed protein intakes of healthy participants from the Framingham Offspring Study and followed them for development of high blood pressure over an 11-year period.

They found that adults who consumed more protein, whether from animal or plant sources, had statistically significantly lower systolic blood pressure and diastolic blood pressure levels after four years of follow-up.

Systolic blood pressure and diastolic blood pressure are the two figures used to record blood pressure.

Systolic pressure is the pressure when your heart pushes blood out and diastolic pressure is the pressure when your heart rests between beats.

In general, these beneficial effects were evident for both overweight and normal weight individuals.

They also found that consuming more dietary protein also was associated with lower long-term risks for high blood pressure.

When the diet also was characterised by higher intakes of fibre, higher protein intakes led to 40 to 60 percent reductions in risk of high blood pressure.

High protein sources include:

A regular exercise routine should compliment a healthy, balanced diet.

The NHS explains: "Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition."

As the health body points out, regular exercise can also help you lose weight, which will also help lower your blood pressure.

"Adults should do at least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week," it advises.

Go here to read the rest:
High blood pressure: Increase your intake of this food to lower hypertension - Express

Exercising, but still not getting that toned body you imagined? Here are the 4 different ways in which you can track your progress in the best way suitable for you.

0

0

0

{{ hasAction('save', 'node', 556090) ? 'Saved' : 'Save' }}

The COVID-19 pandemic has driven all the fitness enthusiasts crazy. Its extremely important to have a healthy body, healthy mind and emotional well-being.

The one thing that all fitness enthusiasts do is to keep track of their progress. Its important to start tracking the changes in your body for a better transformation. Here are the 4 different ways in which you can track your progress in the best way for you. 1. Keep A Workout Journal A major mistake that people do is that they stick to the same workouts each week with the same amount of weight. Logging in a workout journal is effectively simple to track the amount of exercises you did in the previous day.

2. Fitness Apps A fitness app is an application that can perform numerous purposes like to set fitness goals, track calorie intake, fitness advice, nutrition plans, personalised workout plans, and sharing progress to facilitate healthy behaviour change.

3. Fitness Bands A fitness tracker allows you to check and record your heart rate, daily burned calories and step counts at a flick of the finger. It also makes you stick to a healthier diet, exercise and have a good sleep cycle. Most trackers have data, alarms, and even history tracking. These features help users to check their progress instantly.

4. Smart Weighing Machines A smart weighing scale offers all-round measurement. From weight to BMI, BMR, muscle mass, hydration, skeletal muscle, bone mass, BMR, visceral fat, subcutaneous fat, metabolic age, body fat and protein, a smart weighing machine is the need of the hour.

By tracking your body through one of these ways, you can achieve a more accurate view of what is working for you and what is not. If you are not losing or gaining the right kind of weight, you will know about the amendments you should make into your fitness regime.

x Your comment has been submitted to the moderation queue

The rest is here:
THESE are the 4 best ways to track your fitness progress - PINKVILLA

Diabetic? This Independence day, give yourself the gift of freedom from high blood sugar with these 8 tips |  Photo Credit: iStock Images

New Delhi: Diabetes is a condition that occurs when a persons blood sugar or blood glucose levels are too high. For the uninitiated, blood sugar comes from the food you eat and is the main source of energy. Having too much sugar in the blood for long periods of time can lead to serious health complications such as heart disease, nerve damage, and kidney problems, etc. While diabetes is a condition which has no cure, one can take steps to manage symptoms and stay healthy. As India celebrates 74th Independence Day on Saturday, 15 August, 2020, we asked an expert to help you achieve freedom from high blood sugar levels and keep your diabetes in check.

Diabetes, perhaps, often needs complete commitment, along with the support of friends, family and medical professionals to manage the condition. For diabetics, the goal of treatment is to keep blood sugar within a healthy range - no matter what type of diabetes you have. A healthy lifestyle along with proper access to healthcare can help you treat and manage diabetes.

Living with diabetes doesnt mean you have to give up your favourite foods. All you need to do is know how your diet and other lifestyle habits affect your blood sugar. A diabetes educator or dietician can help you design a personalised diet and exercise plan that works for you, including how to count carbs, read food labels, increase daily activity levels, and stick to it. The good news is that consistent management and recommended lifestyle changes can easily prevent these complications in people with diabetes.

This Independence Day, commit yourself to diabetes self-management and give yourself the gift of freedom from high blood sugar levels by simply following these tips suggested by Sujata Sharma, nutritionist and diabetes educator, BeatO, to keep your glucose levels under control.

The bottom line is, diabetes care is not a difficult journey. By making smalls changes in your daily routine, it can be within your control. And if you do your part of diabetes self-management, the condition will not stand your way in leading a happy and healthy life. So, this Independence Day, take a pledge to adopt healthy habits and get freedom from diseases like diabetes and heart disease.

RELATED NEWS

Stress can cause high blood sugar levels: 5 tips for diabetics to stay calm and healthy during COVID-19

Plant-based diabetes diet: 5 foods that lower blood sugar naturally

Diabetic diet: The many health benefits and uses of chickpea in keeping blood sugar levels under control

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

Visit link:
Diabetic? This Independence Day, give yourself the gift of freedom from high blood sugar with these 8 tips - Times Now

If you are looking for an effective workout that will help you burn calories and lose weight, try riding a stationary exercise bike.

Just 30 minutes on a stationary bike will strengthen your heart and lungs and improve circulation of blood and oxygen throughout your body. @Shutterstock

Cycling is fun and a great form of exercise. But it comes with its own hazards. This is especially true for cities, where traffic conditions are not safe for cycling. Inattentive drivers, uneven roads and poor visibility often lead to unwanted exercises. Moreover, extreme weather conditions also make this form of exercise not the first choice of many fitness enthusiasts. But if you get a stationary bike, you can easily enjoy the benefits of this workout in the comforts of your home. Also Read - Sedentary lifestyle during childhood ups risk of depression in adolescents by 28 per cent

There are many fitness routines that will tempt you when you first start out on your fitness journey. You can choose from many options like strength training, cardios, yoga to name a few. But if you are looking for an effective workout that will help you burn calories and lose weight, then you must try riding a stationary exercise bike. This gives your whole body a proper workout and also improves the health of your heart and lungs. It is a low-impact exercise that helps you build muscles and improve bone strength. This aerobic exercise comes with many health benefits. Here, let us look at few health benefits of riding a stationary bike. Also Read - Best workouts that will give you a sexy butt and toned thighs

Just 30 minutes on a stationary bike will strengthen your heart and lungs and improve circulation of blood and oxygen throughout your body. This will keep your blood pressure levels under control, improve blood sugar levels and give you a strong immune system. Your cholesterol levels will go down and your heart health will improve. Also Read - Pollution increases your risk of hypertension: Fight this with regular exercise

An hour of riding a stationary bike will help you burn almost 600 calories. This is the key to weight loss. Moreover, if you ride it fast, you will be able to burn off more fat in your body. The results will be even better if you combine this with a low-calorie diet.

Many exercise regimes take a huge toll on your joints. But this is not the case with a stationary bike. This provides a low-impact workout that gives your bones and joints a workout without putting too much pressure on them. That is why this is perfect option for older people and patients of arthritis or injuries.

This exercise will make your calves, hamstrings and quadriceps strong. It will also tome your core, back and glutes. You can also decide on the resistance and pace of pedaling, which can help you work within your comfort zone.

When starting this exercise, you need to keep a few things in mind. These tips will help you avoid the risk of injuries.

Published : August 14, 2020 4:03 pm

Original post:
Amazing health benefits of working out on a stationary bike - TheHealthSite

Love handles might sound cute, but theres really not a lot of love for them. These stubborn pockets of fat that sit around the sides of the abdominal area dont look great and arent good for your health either. Men get it tough, too, because thanks to biology, guys are more prone to gaining weight in this area. While it can be tough to lose your love handles, there is hope. Some positive lifestyle changes will help you shift this stubborn fat, plus youll end up feeling and looking a million times better.

Love handles are the build-up of excess fat deposits that sit around the hips and abdominal area. Like most forms of fat gain, its caused over time by consuming more calories than you burn. Fat can accumulate anywhere in the body, however there a few contributing factors for it to build up around your hips, stomach, and lower back. These include age, hormonal imbalances, poor diet, a sedentary lifestyle, stress, lack of sleep, and some medical conditions. Unfortunately for men, this also tends to be the first place the body stores fat because physiologically, this is where there are naturally more fat cells to act as storage. Extra weight in this area is also risky. It can lead to type 2 diabetes, heart disease, and other health issues.

While it is possible to get rid of your love handles, it can be harder than other areas. This is because the areas where you accumulate fat first, tend to be the places you lose it from last. Add in the fact that gents are more prone to weight gain in the belly, and youve got some stubborn weight. Its also important to remember your love handles didnt get there overnight, so theyre not going to disappear that quickly either. If youre serious about losing them, youll need to make a steadfast commitment to getting your health back on track.

Keto is a high-fat, moderate protein, and very low-carb diet. The goal is to burn through your stores of sugars or carbohydrates, which will then force your body to switch to burning fat for energy. Your liver converts the fat into ketone molecules, putting you into a state of ketosis. Foods you should eat include animal proteins, fresh vegetables, and natural fats. On the other hand, youll want to avoid carbs like bread and pasta, sugar, and fruit. Benefits other than weight loss include mental clarity, extended satiety, and reduced sugar cravings. However, like any lifestyle change, there can be side effects as you adjust, including keto flu. You may also need to commit to tracking your macros, at least in the beginning. You need to ensure youre only consuming 20 to 50 grams of net carbs, to achieve and stay in ketosis. Doctor Eric Berg has a great keto diet plan which will get you on your way to losing your love handles in no time.

There are many different forms of intermittent fasting, and which format you choose will depend on your lifestyle. However, the goal of each is to limit your calorie intake to a set time period. Three of the most common are 16:8, 5/2, and OMAD. The 16:8 keeps your eating window to eight hours, while the 5/2 version has you eat normally for five days a week, then choose two days where you only consume 500 calories. Finally, OMAD is a more extreme version where you only eat one meal a day, consuming your full calorie allowance at once. This form of eating is based on the days of our ancestors when food scarcity was an issue. Humans are not necessarily designed to consume as much as we do, so by fasting, it allows your body to adequately digest what is already in your system.

Any kind of exercise is going to help you achieve a calorie deficit and lose your love handles. However, HIIT training is a particularly effective and efficient way to burn fat. It combines short periods of intense aerobic movement with recovery time, thereby raising your heart rate. Plus, there are many other benefits. Its great for beginners because the moves can be simple and are often repeated, so theres no crazy choreography to learn. You can also easily do it at home with follow-along YouTube videos, many of which dont require equipment. Alternatively, if you need extra motivation, you can join a HIIT class to work alongside others. Lastly, HIIT can be modified for lower levels of fitness and low-impact exercises making it very inclusive. When adding it to your routine, aim for two to three 30-minute sessions a week.

Like HIIT, cardio is going to help burn belly fat, and reach a calorie deficit. Theres some debate about whether high or moderate-intensity is better. However, theres no doubt that some cardio is better than none. One of the best things about cardio is that there are so many types of exercise that you can choose. Running is an excellent option, however, if youre no Mo Farrah, why not try swimming, rowing, or cycling instead. If youre a people person and like to work out with others, then organized and team sports are a great way to tick both boxes. You could even join a dance class to learn a new skill, burn some calories, and cut a rug next time youre near a dance floor. Whatever you choose, make sure you enjoy it, so that youre more likely to stay motivated and consistent.

Stress is a normal and inevitable part of life, in response to challenges that come and go. However, continuous high levels of stress affect both your mental and physical health. When youre stressed, your brain releases cortisol, the stress hormone. Unfortunately, overexposure to cortisol can cause anxiety, digestive issues, and weight gain, particularly around the midsection. While avoiding stress entirely is almost impossible, if you can include self-care activities in your daily schedule, it can help manage your levels. Youll want to find things that bring you pleasure and help to lower your heart rate. Try calming exercises such as yoga or pilates, or mindful activities like meditation and journaling. Other forms of stress-reducing care can include listening to music, spending time with loved ones, deep breathing exercises, reading a good book, playing with your pets, or even just a good hug.

Lifting weights is the best way to increase your lean muscle mass, which will naturally burn more calories at rest. Plus, strong muscles can improve your posture, general movement, and mobility, and also look very attractive. Combining regular resistance training with aerobic exercise is one of the most effective ways to burn fat and lose your love handles. If you dont know where to start, there are lots of instructional videos on YouTube with advice on weight lifting. Just remember to listen to your body you want to challenge yourself to get gains, yet not burn out. Always make sure to stretch after an intense muscle-building session too, you do want to be able to move the next day!

Drinking enough water is a crucial step in losing your love handles. Staying hydrated is important for several reasons. Firstly, it helps improve your energy levels and brain function. More energy means youre more likely to have a killer gym session, therefore burning more calories. Water is also vital for curbing hunger and cravings. Often the body cant differentiate between hunger and thirst, so before you pick up a snack or eat a meal, have a glass of water. Ideally, you want to aim for at least two liters daily, though more than that wont go astray. Keep in mind that its important youre hydrating with water and not sugary drinks like soda, juice, or sweet tea. Drinks like that are just empty calories that provide no nutritional benefit and only add to your calorie consumption.

If you want to lose your love handles, you need to get your beauty sleep. Similar to stress, a lack of quality sleep can lead to elevated cortisol levels. In turn, this leads to a slowed metabolism as your body tries to conserve energy. Plus, youre more likely to be hungry because you want a hit of energy, and youll crave high sugar and high-fat foods to give you a boost of serotonin, the happy hormone. Preferably, you want around seven hours per night. If you find youre getting enough hours in, but still waking up tired, you might not be getting quality sleep. This could be due to stress, sleep apnea, or other sleep conditions. Have a chat with your general care practitioner if you suspect this is the case, so you can get back to good snoozing as soon as possible.

It can be far too easy to reach for a tasty sweet treat or salty snack between meals. However, snacking can just be adding extra empty calories to your daily total and contributing to your love handles. If youre feeling hungry between meals, there are a few things to consider before tucking into a snack. Check that your main meals contain enough protein, fiber, and good fats these are the foods that keep you feeling full. Secondly, check if youre thirsty. Have a glass of water, wait a little bit, and then see if youre still hungry. Next, are you just reaching for food out of habit, sadness, loneliness, stress, or boredom? Being mindful of your reasons for snacking can help break bad habits. If youre genuinely still hungry after all of this, try to opt for a healthier option such as fruit or veg.

Just like soda and juice, the liquid calories in alcohol dont contribute nutritionally to your wellbeing at all. There are over 100 calories in a standard beer or wine, so downing a few of these after work, or binging on the weekend can quickly add up. Abstaining completely will give you the best results in fat loss; however, it can be a bit of an ask. Plus, life is about balance, and there is a simple pleasure in a glass of good red wine or a refreshing beer. If giving up the booze fully is too much, try cutting down to a single drink in the evening, or only a couple of days a week. Similar to snacking, its also good to be mindful of your reasons for drinking, and examine your motivations. By doing so, you can better keep things in check, and ensure your balance isnt heading off course.

Refined sugars are another source of calories that you need to ditch if youre serious about losing your love handles. Sugar is high in glucose and fructose, which is linked to many health issues, including heart disease, diabetes, metabolic issues, and obviously fat gain, particularly around the stomach and sides. Not to mention the fact that some consider sugar to be as addictive as Class A drugs, and you get that horrid sugar crash after youve eaten it. If youre craving something sweet, try foods that contain natural sugars such as whole fruits. Because of its addictiveness, sugar can be hard to kick. If cold turkey seems a bit much, start with small, gradual changes like not having sugar in your coffee, skipping dessert, or scrapping sodas.

While some fats are good for you and form an essential part of a balanced diet, trans fats are not. Natural trans fats occur at low levels in some animal products, and then there are artificial trans fats. The human-made process involves hydrogenating vegetable or soybean oil to create a semi-solid product. These fats have adverse health effects, including links to higher LDL bad cholesterol, heart disease, and inflammation, as well as weight gain. Fewer companies are using trans fats in production these days, but you can check the nutrition label, looking under the Total Fat heading for the percentage. It is also still found in everyday foods such as fried takeaway, vegetable shortening, some kinds of margarine, bakery products, and some microwavable popcorn. Avoid these foods as much as possible if youre serious about ditching your love handles.

Incorporating some dairy into your diet is a great way to get calcium. However, too much can hinder your weight loss progress. Thats because dairy contains lactose, which is a form of sugar that many people are intolerant to. Too much sugar can add unnecessary calories. Aim to make small changes, such as drinking your coffee black, or use almond or rice milk as a substitute.

MCT oil is most often extracted from coconuts and acts as a supplement added most commonly to coffee, smoothies, and salad dressings. The MCT stands for medium-chain triglyceride, which is a more easily digestible fat chain. Consumption of MCTs has been linked to numerous health benefits. Its been shown to release peptide YY and leptin, two hormones that promote a feeling of fullness while helping curb hunger and cravings. It also helps with weight loss because these oils have fewer calories than long-chain triglycerides, and burning them also takes more energy. Plus, its easily turned into ketones if youre on a keto diet, and they are a more immediate source of fuel. Other benefits include helping to control blood sugar levels, reducing risk factors for heart disease, and fighting bacteria growth.

It may seem counterintuitive, but adding healthy fats to your diet is a great way to lose your love handles. Foods like avocados, olive oil, nuts, seeds, and fatty fish like salmon help you feel fuller for longer. Of course, moderation is still the key. Oily fish is full of omega-3 fatty acids, which reduce the risk of heart disease and inflammation. Meanwhile, olive oil can increase your HDL good cholesterol, as well as boost your metabolic rate. Theres a reason the Italians are so attractive! Nuts and seeds are rich in fiber to keep your regular, antioxidants to keep you healthy, and protein to keep you full. Theyre little powerhouses that are easy to add to salads and cereals. Plus, all of these good fat sources are delicious.

Choosing organic foods may be a little pricier, but the benefits can far outweigh the cost. Firstly, natural foods can have far more antioxidants than traditionally grown produce, which can help protect you. Its also been found that organic meat has more omega-3 essential fatty acids. Additionally, in a world where chemicals are omnipresent, any opportunity to consume less is always a good thing. Fresh produce and meat must adhere to strict controls to be considered organic, so the label can be taken seriously. However, be wary of processed goods, such as cookies and snacks, that are called organic. While they may seem like a healthier choice, they may be just as calorie-dense as conventional options. Focus on spending your hard-earned cash on organic wholefoods or even take the opportunity to start a home-grown garden!

Shift your stubborn belly fat by increasing your protein intake. Similar to MCT oil, protein releases peptide YY, the fullness hormone. This helps you feel satiated longer and can help stop snacking between meals. Additionally, protein is vital for boosting your metabolic rate and helping you maintain muscle mass you dont want all those hard gym sessions going to waste. There are both animal-based and plant-based forms of protein that are great for incorporating into your meals. Try meats such a chicken, lean beef, and fish. Otherwise, eggs and dairy, including milk, cheese, and yogurt, are also great, as well as vegetable options like quinoa, lentils, kidney beans, and nuts. A mix of these will create a well-rounded diet that will keep you full for longer.

There are two forms of fiber soluble and insoluble. Both are good to have in your diet; however, increasing your soluble fiber is a particularly useful way to reduce your love handles and keep the fat off. Soluble fiber mixes with the water in your body and slows down the release of digested food, helping you feel fuller for longer. Youll want to look for foods such as sweet potato, apricots, legumes, Brussels sprouts, flaxseeds, and grains like oatmeal. However, if you dont already eat a lot of this food, slowly increase your intake to avoid unwanted side-effects such as stomach cramps and bloating. Soluble fiber can also create good bacteria diversity in the gut, which in term can help ditch your belly fat.

Caffeine addicts unite! A cup of joe can help you lose your stubborn love handles. First up, caffeine can increase your metabolic rate, meaning you burn more calories, even at rest. It also gives you more energy and alertness because the caffeine blocks a neurotransmitter inhibitor called adenosine. By doing so, it allows the release of other neurotransmitters and hormones such as dopamine and norepinephrine, which make you feel awake. Then, it also stimulates the nervous system creating epinephrine, or adrenalin, which starts to break down fat. Consuming 100-400 mg of caffeine, or one to four coffees, per day will give you the benefits, without side effects like twitching or anxiety. However, because you still need to be at a calorie deficit for fat loss, try to drink your coffee black, or with only a splash of milk. Otherwise, excess sugar and dairy will negate any benefits.

Eggs are a bit of a superfood, especially when it comes to weight loss. Theyre chock-full of protein, choline, healthy fats, and essential vitamins and minerals. Like other forms of protein, eggs help to increase your metabolic rate and keep you feeling fuller for longer. Plus, large eggs contain only about 80 calories each, which is pretty low. Therefore, eating two or three eggs for breakfast with some veggies can set you up well for the day ahead for around 300 calories. They also make great snacks. You can keep hard-boiled eggs in the fridge with their shells on for up to a week. If you get peckish, its a healthier, more filling choice than a bag of chips or cookies. Finally, theyre also cheap, so if youre budget-conscious, its an excellent choice for an inexpensive protein.

While apple cider vinegar (ACV) is an ancient remedy for many maladies, its just as relevant today. Taking ACV every day can help reduce your appetite and lower blood sugar and insulin levels in diabetes patients. The main active ingredient, acetic acid, has shown increased fat burning and a decrease in belly fat storage in animal studies. While there are no studies in humans, its still promising news. Start by adding a teaspoon to a glass of water each morning, slowly working your way up to one or two tablespoons. Its a bit of an acquired taste, and if you jump in too hard too fast, it can cause stomach upset. ACV also has other handy uses, other than weight loss. Its brilliant in salad dressings, you can use it to get rid of dandruff, and it can help treat acne and foot bacteria.

Oolong tea, like green tea, has incredible health benefits. It contains both caffeine and catechins, which kicks your metabolism up a notch and helps promote weight loss. Some studies have found that oolong increased calorie burning twice as much as green tea, making it a great alternative. This tea is drunk black, which is great because you dont need to worry about added sugar or milk. The flavor can also be deeper and toastier than green tea, but not as intense as black tea.

Invest in some good quality olive oil for its versatile use, incredible taste, and health benefits. Its one of the healthiest fats around. Not only does it raise your good cholesterol, but it also stimulates the production of GLP-1, the fullness hormone. Additionally, it can boost your metabolic rate, so even when youre not doing much, youre still burning more energy. The easiest way to add it to your diet is to use it for cooking or add it to salad dressings. Put some ACV and olive oil in a container with some salt and pepper and give it a vigorous shake for a simple, at-home vinaigrette. Add extra herbs, garlic, or spice for an even better flavor.

Go here to read the rest:
How to Get Rid of Love Handles Quickly - The Trend Spotter

From improving your performance to keeping your health in check, Dr. Ashish Jain, Consultant Orthopaedic Surgeon, P.D Hinduja Hospital & MRC tells us the importance of having a pre-workout routine.

2

0

0

{{ hasAction('save', 'node', 556312) ? 'Saved' : 'Save' }}

Do you not feel motivated enough to work out every day? Do you feel that you lack the energy and stamina it takes to exercise? If yes, then you need a proper pre-workout routine that will help improve your performance and achieve your goals. We talked to Dr. Ashish Jain, Consultant Orthopaedic Surgeon, P.D Hinduja Hospital & MRC, who also happens to be a fitness enthusiast, shared with us some tips to help you with your pre-workout routine.

Dr. Jain said, I believe that one must have a Workout Routine in place for the week to be able to effectively decide on the Pre-workout prep. A good weekly routine involves a mix of Cardio and Strength Training days with one or two days for rest and recovery. It is better to do cardio in a fasted state in the mornings, and strength training in the evenings when your body is well-fed and strong to lift.

1. Pre-workout nutrition

Fueling your body with the right nutrients prior to exercise will give you enough energy and strength you need to perform better. Cardio is best done fasted to ensure maximum fat utilization for energy unless one is into HIIT. However, for a good strength workout, one must eat a good meal at least an hour or more prior to training. Complex carbs like sweet potato or oats along with a protein is ideal to ensure sustained energy for the session, added Dr Jain. He recommends drinking black coffee half an hour before you exercise as it will help improve focus and energy levels.

2. Supplements

The use of supplements is common these days with people getting more enthusiastic about working out. These products are believed to enhance performance, improve strength, increase lean body and reduce fatigue.

These are optional boosters which can be used to enhance workout performance and results. Some of the commonly used are L-Carnitine, caffeine, L-Arginine or Citrulline, Creatine or a combination of the above as a pre-workout drink with or without a whey protein scoop, said Dr Jain. However, you must consult your doctor once before adding any of them in your diet.

3. Warm-up exercises

Dr. Jain explained that it is crucial to get your body and muscles warmed up and mobilized before you work out. It also helps to prevent injuries.

General Body warm-ups: Short burst of running or brisk walking, cycling, cross trainer or rowing. At home this could be knee-ups, jumping jacks or mountain climbers. These exercises raise your heart rate and get your sweat going.

Local body part warm-ups: Pull-ups far back, push-ups for chest, free squats for legs or rotator cuff movements for shoulders. These are essential to mobile the muscle groups to be trained that day and loosen up the involved joints.

ALSO READ:THESE are the 4 best ways to track your fitness progress

x Your comment has been submitted to the moderation queue

More here:
How important is a pre workout routine? Heres what you need to know - PINKVILLA

Hatha yoga is a slow, meditative practice that focuses on using your breath to deepen the poses.

Image Credit: Stgur Mr Karlsson /Heimsmyndir/E+/GettyImages

If the different styles of yoga are layers, Hatha yoga is the base. The meditative, stress-busting practice hones in on many of the basic yoga postures, making it a perfect introduction for beginners.

But seasoned yogis can also benefit. Depending on the yoga instructor and the studio you visit, Hatha yoga classes can range from a constant flow to a slow, gentle class.

Ready to go deeper with your practice? Here's everything you need to know about Hatha yoga and what to expect if you're just starting out, plus a Hatha yoga sequence you can practice in the comfort of your own home or wherever you are!

Hatha yoga is an umbrella term for physical practice, so other types of yoga, such as Ashtanga and Vinyasa, are all forms of Hatha yoga.

Hatha in Sanskrit is a combination of ha (sun) and tha (moon), and represents the union of two opposites. Hatha yoga is filled with a series of physical postures, or asanas, that both strengthen the body and improve flexibility.

Hatha yoga also allows practitioners to discover something deeper within themselves by creating balance and uniting opposites not only in their physical practice but also in their hearts and minds.

"The beauty of Hatha is that through the eight limbs of yoga, each individual is receiving their very own unique remedy to something they are needing in their own life at that time," Candy Glover, a yoga instructor based in Oxon Hill, Maryland, tells LIVESTRONG.com.

Those eight limbs of yoga that Glover refers to are yoga's principles for living a purposeful life, which are found in the yoga guidebook, Yoga Sutras of Pantanjali, from sage Sri Swami Satchidananda. They are:

What makes Hatha stand out is that it teaches you how to apply yoga principles in everyday life. For example, using your pranayama to do asanas helps strengthen the body-breath connection and trains you to sit in stillness.

"Balance is so hard to come by in our fast-paced culture," says Brandie Regaldo, a San Antonio-based yoga instructor and co-founder of SAY OM SA.

"From my personal experience of practicing and observing as a teacher, a Hatha class is often the first opportunity some people have to actually slow down and tune into their body and mind while reinvigorating themselves at the same time."

That said, many of the poses you'll encounter in Hatha yoga involve balancing and slow transitions between poses to really emphasize the breath. Expect seated and standing poses with twists and bends, so each side of your body is strengthened.

Practicing yoga regularly can increase flexibility and energy, improve muscle strength and tone and promote better respiration and weight loss, according to the American Osteopathic Association. And because many of the yoga poses in Hatha involve gradually moving from a seated to a standing position, you'll also work on your range of motion and joint mobility.

In fact, a May 2012 randomized controlled trial in the Journal of Alternative and Complementary Medicine, which included 250 participants with osteoarthritis in the knee joints, found that those who did Hatha yoga in addition to pain treatment saw more improvement in walking and range of motion in the knee than those who did therapeutic exercises after pain treatment.

In Hatha yoga, you'll also do poses that incorporate both the upper- and lower-body muscles and limbs, so you'll develop greater body awareness and learn how to move more mindfully, which can promote good posture and flexibility. This is particularly helpful for people with stiff joints, as well as athletes who want to improve their performance.

"Through my Hatha yoga practice, I have developed increased flexibility, better air flow and breathing practices, a better meditative practice, as well as a deepened appreciation for my spirituality," Glover says.

A June 2015 study in Evidence-Based Complementary Medicine, which included 154 middle-aged Chinese adults, found that after 12 weeks of Hatha yoga, participants improved their flexibility and muscular strength and endurance.

One of the things you'll learn quickly in Hatha yoga is that your breath helps you not only transition between the poses, but mindful breathing also helps you perform new and difficult poses. This can easily be translated to life off the mat. When you're going through stressful moments, focusing on your breathing can help put your mind at ease.

"No matter where I am, how I'm feeling or what's going on, if I really take the time to check in with myself, there's always a way to bring more comfort, joy and acceptance into the moment," Regaldo says.

Regaldo also credits her Hatha yoga practice with helping her lose weight. "There are so many benefits to practicing Hatha yoga regularly, but the most dramatic benefit I've experienced was an 85-pound weight loss over the course of four years, which I have been able to keep off for 12 years," Regaldo says.

According to Harvard Health Publishing, just 30 minutes of Hatha yoga can burn anywhere between 120 to 178 calories, depending on your weight.

Still, Hatha yoga doesn't have the same calorie-burning power as cardio workouts. To lose weight, the Mayo Clinic recommends supplementing your Hatha yoga practice with regular activity like walking, running, cycling or swimming and a healthy, calorie-controlled diet.

Whether a Hatha yoga class is slower-paced or more vigorous is up to the instructor, but the most important thing is to breathe through the transitions of the poses and to move at your own pace.

Some poses you can expect to do in a Hatha yoga class are Child's pose, Mountain pose, Downward Facing Dog and a nice back warm-up that includes Tabletop and Cat-Cow. These are great basic poses for beginners to learn, but they also serve as reminders for more advanced yogis to return to simplicity when the body needs it.

While the instructor will give you a general time frame for staying in a pose, you can expect to hold poses for five to 10 breaths. If you're not able to do certain poses, don't be shy to ask for a modification.

Regaldo also emphasizes letting go of all expectations and encourages students to not be concerned with setting strict goals, such as vigorously working through the hour-long classes or trying to nail down all the poses.

"I invite you to use your time on the mat for self-exploration and inquiry in place of judgements and rules," Regaldo says. "Even five minutes of mindful movements and breathing can do wonders."

Since Hatha yoga is arguably the most popular form of the practice, many fitness studios and gyms offer classes.

To find a Hatha yoga studio or class near you, check out Yoga Alliance and ClassPass. You can also find on-demand Hatha yoga classes at Yoga Greenbook, Daily Burn, Peloton and Alo Moves. If you're a member at larger gyms, ask if they have Hatha yoga class offerings.

To help get you started with cultivating calm and relaxation on and off the mat, here is a quick Hatha yoga flow to practice daily.

Hold each pose for five to 10 breaths and repeat the sequence for 2 to 4 rounds, making sure to switch sides where noted with each round. This flow is meant to be relaxing, so feel free to hold the poses longer.

Image Credit: Shawna Davis/LIVESTRONG.com

Skill Level Beginner

Activity Yoga

If your hips are tight, keep your knees and thighs together.

Image Credit: Shawna Davis/LIVESTRONG.com

Skill Level Beginner

Activity Yoga

If this is your first Downward Facing Dog of the day, put a gentle bend into the knees or cycle your legs, bending one knee at a time. Otherwise, you can straighten your legs while making sure not to lock out your knees to prevent potential injury.

Image Credit: Shawna Davis/LIVESTRONG.com

Skill Level Beginner

Activity Yoga

Image Credit: Shawna Davis/LIVESTRONG.com

Skill Level Beginner

Activity Yoga

Image Credit: Shawna Davis/LIVESTRONG.com

Skill Level Beginner

Activity Yoga

Image Credit: Shawna Davis/LIVESTRONG.com

Skill Level Beginner

Activity Yoga

Image Credit: Shawna Davis/LIVESTRONG.com

Skill Level Beginner

Activity Yoga

Read this article:
What Is Hatha Yoga and What Are the Benefits? - LIVESTRONG.COM