Fruits That Burn Fat Like Crazy

Losing weight is not easy. Our bodies evolved to store fat to protect against periods of famine, but since millions of us are now eating way more than our bodies need, we end up with too much fat. To lose it, you need to trick your body into thinking you really are starving by taking in fewer calories than you burn.


Luckily, beyond calorie restriction, there are a few things you can do to jumpstart and extend your weight loss in a healthy way. Fruits that contain the antioxidant anthocyanin (a flavonoid) have been shown in multiple studies to increase the effects of a weight loss diet. You can usually spot an anthocyanin-rich fruit because it will be some shade of red or purple. Here are 7 great ones to add to your daily meal plan.

1. Tart Cherries
Tart cherries are a fantastic thing to eat when you’re trying to lose weight. The University of Michigan did a rat study in which it determined that over the course of 12 weeks, rats fed tart cherries had a 9% greater reduction in belly fat than rats fed a so-called Western diet. The cherries actually altered the way the animals’ fat genes worked.

Tart cherries have also been linked to heart health and a reduction in inflammation, making them a great all around choice.

2. Berries of All Kinds
This is great news, because you won’t get bored with every type of berry to choose from. Fruits in this category are full of healthy polyphenols, which not only help you lose weight, they actually stop fat from forming. A study out of Texas Women’s University discovered that mice who received 3 daily servings of berry or berry powder reduced the expected formation of fat cells by 73%.

Berries are fantastic plain, sprinkled into oatmeal, yogurt, or salads, and even dried or powdered. With this many options, it should be easy to get a little berry with each of your meals.

3. Watermelon
We may avoid watermelon on the assumption that it is mostly sugar and well, water, but it is actually quite healthy for you. According to the University of Kentucky, eating watermelon may lower your fat accumulation and improve lipid profiles to boot.

Watermelon juice is also credited with a reduction in post-workout muscle soreness. Though largely a summer fruit, when it’s available, you should feel free to have all the watermelon you want.

4. Ruby Red Grapefruit
This breakfast staple is great for reducing belly fat and lowering cholesterol levels. In fact, participants in a six-week study who ate grapefruit with every meal shrunk their waists by an inch on average. Researchers think the reason is down to the powerhouse combination of phytochemicals and vitamin C found in this citrus fruit.


Grapefruit is fun to eat, too. Simply slice it in half and scoop out the segments with a spoon. It also gives a nice tart zing to salads.

5. Pink Lady Apples
Apples in general are a great source of soluble fiber, which becomes gel-like in your stomach and helps you feel full longer. The Wake Forest Baptist Medical Center reports that every time you build in 10 more grams of soluble fiber to your diet, belly fat reduces by 3.7% over a five-year period.

That means that apples can assist your weight loss by cutting food cravings, as well as continue to slim your waistline years into the future. Pink Lady apples have been found to have the most flavonoid antioxidants, making them top among a lot of great apple varieties for weight loss.

6. Nectarines, Peaches & Plums
This family of fruits (stone fruits) is known to help prevent metabolic syndrome, which is simply a name for a group of risk factors tied to obesity and obesity-related diseases. Diabetes is the prime example of a metabolic disorder, and belly fat is a serious risk factor for it.

Stone fruits are high in phenolic compounds that play a part in instructing the behavior of fat genes. They are also lower in sugars than many other fruits, making them ideal for dieters.

7. Pears
Despite being so sweet in taste, pears are predominantly water and fiber, two things that really aid weight loss. You will stay full longer, even though a 100 gram serving of pear only has 56 calories. The fiber also supports healthy digestion and elimination, so that you don’t feel bogged down and bloated.

As a bonus, the vitamin C and vitamin A in pears fight free radical damage and reduce inflammation. That helps you look younger and feel great overall. Just be sure to choose fresh or frozen pears, as canned pears tend to be packed in sugary syrup.

When you’re on a diet, fruit should be your primary source of sugar. It’s something that the body needs for fuel, but the refined sugars in so many processed foods are excessive and harmful. You don’t need to worry about the sugar in fruit very much as long as you eat the whole fruit rather than just the juice. The fiber you’ll get helps modulate the release of sugar into your bloodstream, avoiding a spike and sudden drop in glucose levels. That’s important not only to protect against type 2 diabetes, but also to reduce the food cravings that happen when your blood sugar crashes.

Aim to eat at least a serving of one of these fruits with each meal to amplify your weight loss results – and to enjoy the sweet flavor that’s a gift from nature. Best of luck on your weight loss journey!

5 Types Of Belly Fat

Lots of people across the globe are dealing with the extreme fats round their stomach, which makes them ashamed of their bodily look. They tried arduous generally to eliminate it however in lots of instances, all of the workouts and diets are ineffective in the event you do not need a correct understanding of which sort of stomach fats you’re having? It’s essential to know the illnesses to treatment it completely.


Allow us to take a look beneath to know what number of sorts of stomach fats an individual can have.

1: Careworn Out Stomach
Any such stomach fats is brought on by harassed life, lack of sleep and over pondering. When you don’t take correct sleep your tummy finally begins gaining weight. To keep away from such a stomach fats you have to need to take a superb sloe of seven to eight hours every day and keep away from junk meals and low too, add extra salad and nuts to your meal.


2: Alcohol Stomach
Alcohol meant so as to add further energy to your physique having no dietary properties. It additionally put a cease to your digestive system, use of recent greens and fruits are the way in which to struggle this sort of stomach fats.

3: Hormonal Stomach
The sudden weight acquire and alter in physique form will lead you to a hormonal stomach fats. Willpower of the causes of this sort of fats is actually a lot essential to be analyzed by your gynecologist. The best way to scale back this sort of fats is to keep away from unhealthy meals, add recent greens and fruits in your eating regimen and an entire session by your gynecologist.

4: Mommy Stomach
You’ll discover further fat round your stomach after changing into a mom. Messaging oil in your stomach might be efficient to eliminate this sort of fats. To find out which sort of eating regimen and train is appropriate for you, you have to seek the advice of your gynecologist.

5: Bloated Stomach
The stomach fats which brought on by a foul digestive system known as bloated stomach fats. To fight this sort of fats you’ll have to drink plenty of water every day and should comply with an everyday stroll plan virtually one hour. Change your eating regimen from white flour to wheat flour.


5 Steps That Can Help To Restore Hormonal Balance For Weight loss

Have you ever been in a such situation, when you adhere to a weight-loss diet, exercise a lot and do everything to lose extra pounds, but in vain? If yes, probably you have a hormone imbalance that do not allow you to lose weight, and your pounds stay motionless.


It is very important to maintain proper healthy hormone balance, in opposite way you may suffer from hundreds of symptoms, like fatigue, tiredness, hair loss, brittle nails, constipation, obesity, swelling and others.


So, what to do to check if your hormones are okay?

#1. Check your thyroid gland
It is responsible for the metabolism of our body, so in case of its dysfunction, you may gain weight without obvious reasons. Ask your doctor about your main thyroid hormones – T3, T4 and thyroid-stimulating hormone. In more rare cases, you should also check thyroid antibodies and anti-thyroglobulin antibodies.

#2. Treat the imbalance of thyroid hormones
If you have decreased levels of T3 and T4, ask your doctor about synthetic ones, that will replace natural and maintain balance.

#3. Increase protein intake
Problems with weight loss may be because of protein deficiency in your diet. Enrich your diet with it, thus will help you to control your blood sugar level and insulin on the one hand, On the other hand, it helps to normalize level of the appetite-controlling hormones.

#4. Control your insomnia
If you sleep less than 6 hours per day, your body reacts to this with the increase of hormone cortisol. Its main function is to sustain life and preserve body, so because of it your appetite increases and you start to eat fatty and sugary food.

#5. Eat blueberries
This amazing blue fruit is rich in fat-burning hormone Adiponectin. Just drink one smoothie a day and in a few weeks, you will lose extra pounds, for sure.


12 Ways To Lose 20 Pounds in 14 Days

If you think it’s impossible to lose 20 pounds in 2 weeks, then think again. We’re not talking about a magic pill or wraps – all we’re talking about are small sacrifices combined with specific techniques. And rather than giving you a one-size-fits-all regimen, we figure you’re more likely to stick with the plan if you pick the eating and exercise strategies that fit your lifestyle.


So choose at least four of the below expert-backed tips, and vow to work them into your schedule for 14 days straight. If you feel ambitious, tack on a few more. The more you pick, the more weight you’ll lose. If you start now, by this time next week, you’ll look and feel way lighter and in two weeks, you’ll have reached your goal.

1. DRINK MAINLY WATER
A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it’s just too boring, add lemon wedges or mint leaves.

2. AVOID AT ALL COST WHITE BREAD AND PASTA
Cutting out all white grain products — such as white rice, spaghetti, sandwich rolls — will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. Simple carbohydrates wreak havoc on your weight because they’re digested very quickly, leaving you hungry and more likely to overeat later.


To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. This way, a chicken sandwich becomes chicken salad, and chips and dip turn into carrots and dip. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.

3. DO CARDIO 30 MINUTES A DAY
Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously.

Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity.

4. DRINK COFFEE AN HOUR BEFORE WORKING OUT
This is the one exception to the stick-to-water-only rule: Just as a coffee run makes your morning at work more productive, a pre-exercise cup of java with a splash of skim milk (about 11 calories) or black (just 5 calories) will energize your workout. You’ll burn more calories without realizing you’re pushing yourself harder.

5. HAVE NIGHTLY YOU-ON-TOP SEX
Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

Sex also pumps levels of feel-good neurotransmitters, endorphins, helping you ride out food cravings. Get on top in reverse-cowgirl (i.e., facing away from your guy) to give your thigh and butt muscles an extra push.

6. DO 36 PUSH-UPS AND LUNGES EVERY OTHER DAY
These gym-class staples will help sculpt muscle, so you’ll sport a more streamlined appearance. Do three sets of 12 of each exercise every other day. Push-ups target your upper body, while lunges work your butt, hips, and thighs.

Quick tip: Make sure your back and legs remain in a straight line during your push-ups; it’ll improve muscle tone. Also, you can build even more muscle with the lunges if you hold free weights in each hand while doing them.

7. SLEEP 30 MINUTES MORE A NIGHT
That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting zzz’s equals better muscle tone.


8. MAKE ONE FOOD SACRIFICE
Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab. Your body won’t even notice their absence.

9. EAT SALMON FOR LUNCH
It’s packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn’t matter how it’s cooked) may immediately make your face look a bit more contoured.

10. STAND UP STRAIGHT
Keeping your spine rigid and your shoulders back while sucking in your belly toward your spine gives you a slimmer, more streamlined middle.

11. DO SQUATS AND SIT-UPS
Bodybuilders use this technique before competitions because it adds definition to muscle. Do three sets of 12 of each exercise to tighten your abs, butt, and legs temporarily.

12. GET ON A DETOX PLAN.
If you’re looking for a sensible and effective way to lose weight quickly and detox your body of toxins at the same time, look no further than the Red Tea Detox system. The Red Tea Detox system combines the use of a special blend of rooibos (“red”) tea drink with a smart, effective weight loss system to help you crush big weight—and fast! Did you know that just by drinking rooibos tea, you can increase your metabolism and burn 20% more fat, all without exercising?

Women who have followed the Red Tea Detox system reported losing up to 14 pounds and 2-4 inches from their waist in just a matter of 14 days—the methods in the Red Tea Detox system are all backed by science.


10 Ways To Lose Weight For The Slugs Amongst Us

All of us want to have a healthy body and remain fit and slim. But it is always quite the bummer to realize that achieving that requires dedication and passion. But that in itself can seem like a lot of work for too many of us.

Several nutritionists are going to suggest several diets which involve a lot of work themselves. Hitting the gym also isn’t an activity that a lot of us really would like to do.

Fortunately, for all the couch potatoes and the people who do not want to workout or maintain diets, here are ten ways of still losing that weight:

1. Water is the elixir of life, our bodies are mostly made up of water. Hence, it is more than obvious when one says that our bodies are highly benefitted with this liquid. It aids digestion, speeds up metabolism, and cuts down the appetite, thus helps us eat less. Drink a glass or two of water half an hour prior to meals to make use of this benefit.


2. It is best to pay attention to what we are eating; all the trivial activities that we engage in can wait. Savoring the food at a slower pace will also make us eat less conclusively.

3. We will consume a lot less food if we take smaller portions using smaller plates. Supplementing this practice with a smaller spoon or chopstick is additionally beneficial.

4. Getting sound sleep will improve metabolism as well as burn calories.

5. Sleeping in a cold environment makes our bodies burn more amount of fat, especially when the temperature is below 19 degree Celsius.

6. Foods like hot peppers, salmon, eggs, olive oil, and nuts are going to assist you in living healthily as well as keep your weight in check.

7. This advice is very important for a lot of us who love a lot of fattening foods. It is advised to not exclude anything from the diet but to regulate its quantities. Any sort of prohibition will lead to stress which can lead to eating significantly more. Hence, it is recommended that one regulates how much of something is eaten rather than cutting it all out.

8. Brushing the teeth after the consumption of meals will assist us is keeping away from ingestion before the stipulated time.

9. As the old adage goes “Laughter is the best medicine”, laughter is very good for stress relief as well as burning those unwanted calories.

10. Use heat to reduce fat from body parts which are your problem areas. Use a towel dipped in warm water or a hairdryer.

We hope these methods will help you attain good results without having to starve or strain your body. Good luck!


14 Probiotic Foods You Should Add To Your Diet

Most of us have heard of probiotic foods due to the varied advertisements which frequently come on the telly. In this scientific world, it is evident that the popularity of probiotic food would rise every single year, for the benefits of such are far-reaching.


What is probiotic? Well, to put it simply, these are the bacteria that are good for the body but which get destroyed due to the harmful bacteria or because of antibiotics. These bacteria live throughout the body, especially in the gut, and are extremely important for the entire digestive and excretory procedure in the human body.


The last millennium saw probiotics being sold as medicines, but in this era, probiotics can be found in common food items. Let’s see what they are:

Yogurt
Pretty simple, and commonly available, yogurt or Greek yogurt is quite possibly the best source of probiotics. In order to get the best out of them, try to look for the ones which have goat’s milk rather than cow’s milk. This difference matters, for the previous can be digested much easily and contains a whole lot of protein and vitamins.

Kefir
Kefir is a probiotic drink, made from fermented goat milk and grains of kefir. This drink is considerably rich in lactobacilli and interestingly, anti-oxidants. Thus, it is inevitable that this drink is really good for our health, especially the organic ones. Therefore, you know which one to go for.

Coconut Kefir
For those with lactose intolerance, this drink is made from coconut milk mixed with Kefir grains. This change in the liquid can also bring forth several new benefits as coconut milk is generally fibrous in nature. Also, the taste can be improved by using stevia or lime juice.

Sauerkraut
Vegetables usually don’t fall under probiotics, but sauerkrauts do. These are actually cabbage that have been fermented and thus contain rich amounts of Vitamins. Also, they take care of allergy symptoms.

Dark Chocolate
Not necessarily probiotic in itself, it helps in transferring it to the body. Thus, it makes the cut.

Microalgae
These are all the algae we consider to be super-foods. They aren’t probiotic themselves but help in the growth of probiotic bacteria in our gut.

Miso Soup
Filled with probiotics, Miso soup is essential for any Japanese home. The recipe is quite simple:-rice, fermented rye, and some miso are mixed in warm water. Apart from having a horde of probiotics, this soup does not allow carcinogens to reproduce in our body, thereby preventing cancer.

Natto
Constituted from fermented Soybeans, natto helps in the production of Vitamin K and especially helps in anti-inflammation of the gut. Furthermore, it also helps in preventing cancer.


Pickles
Pickles have always been the black sheep of the vegetable family. They aren’t necessarily well-liked throughout the globe, but they do have health benefits.

Tempeh
Tempeh is a vegan’s delight. Tastes similar to meat and way tastier than tofu, it is a fermented version of soybean, which is either eaten baked or added to salads. This food item is filled with vitamin B12, and also makes for foods that require less iodine.

Kombucha Tea
The most useful tea in the market for health enthusiasts, Kombucha tea helps in weight loss.

Kvass
This is a beverage made from fermented rye or barley, which has a slightly sour taste and is used for cleansing of our liver and blood from poisons and bacteria that are harmful.

Raw Cheese
The only form of cheese which you should buy is unpasteurized. Goat milk cheese would be a better option than cow’s milk cheese as it can be digested easily.

Apple Cider Vinegar
Although this one is quite pungent and strong, it is actually the best probiotic drink there is. It is a staple for almost every family and should be served with salad. Another way to take it would be to mix it with water to dilute the taste a bit.

Give them a try and see the results for yourself.


15-Minute Pool Exercise Routine To Lose Weight Rapidly

One of the best exercises you can do to lose weight and get a perfect body is swimming. Anyone who has been swimming definitely knows that full-length swims are amazing muscular and cardiovascular workouts.


But, you can rapidly burn fat and get in shape with many other exercises you can do in the shallow end of your pool.

Beside your swimming ability, let’s take a look at a 15-minute workout that you can do that will help you lose weight and burn fat.

So let’s start our workout in the pool and get in shape.

Step 1: The Warm Up
Time: 2 Minutes

First, you need to start warming up your muscles. Take a couple of minutes to swing your arms back and forth while walking around in the shallow end of your pool. After this, you can begin with the exercises.

Step 2: Jog in Place
Time: 2 Minutes


Stay in the shallow end and start jogging in place, but you need to lift your knees high. The jogging brings your legs up and out of the water and then back in again. Do this exercise for 2 minutes.

Step 3: Tick-tock Hop
Time: 2 Minutes

When you are done with your jog, quickly bring your feet together and start to jump from side to side in the shallow end of the pool. Continue doing this for 2 minutes.

Step 4: Squat Jump
Time: 2 Minutes

Don’t submerge your head in the water and squat down as low as you can while keeping your arms extended at shoulder height. Then jump as high as you can while lifting your arms over your head. Do these jumps for 2 minutes.

Step 5: Flutter Kick
Time: 2 Minutes


Extend your arms and hold onto the edge of the pool in the shallow end while you are on your stomach. Start to kick your legs fast exactly as you did when you first learned how to swim. Focus to keep the same speed while kicking your legs for a full two minutes.


Step 6: Bicycle
Time: 2 Minutes

Put your back at the side of the pool and outstretch your arms on the edge of the pool. Allow your legs to float and start to perform a pedal motion. It’s like riding a bike in the water. Focus to keep the same speed while biking in the water for 2 minutes.

Step 7: Crunch
Time: 2 Minutes

Change your bicycle position just in your legs by extending them in front of you with your feet together. Drag your knees into your chest and return them to the extended position. Do this for 2 minutes.

Step 8: Cool Down
Time: 1 Minute

After you did your crunches, stand in the pool and allow your legs to move under you. Start to walk around slowly in the shallow end of your pool and cooling your muscles down in the process.

Extend Your Time
When you adjust your body to this workout, you’ll need to expand the time in 5-minute intervals doing these exercises just a little longer each time. You will improve your ability to do these exercises for longer periods of time and your body will get stronger.

If you are a good swimmer, consider doing these exercises with laps around the pool to improve your cardiovascular endurance, stretch and strengthen your muscles.

One of the best ways to exercise your body is swimming in a pool. When you work out in the pool the water provides natural resistance.

This 15-minute pool exercise routine will give you amazing exercises to strengthen and stretch your muscles so you can begin to lose extra pounds and get the swimsuit body that you have always imagined.

8 Little Things That Prevent Us From Losing Weight Which We Often Overlook

The World Health Organization had conducted a survey which concluded that over the past 40 years, obesity has triples around the world. It is really tough to lose weight- people have to do different diets, perform extreme exercises, and keep a count of their calories and much more. Certain habits which we perform on a daily basis hinder the effort which we invest in losing weight. This article will tell you 8 little things which are stopping us from losing weight. As a matter of fact, they surely do make us gain weight. You can surely get rid of these daily habits which are hindering us from achieving weight loss.


Skipping breakfast
It has been confirmed by researchers that people who eat breakfast gain less weight in comparison to those who skip breakfast. A study was conducted on 350 adults which concluded that people who ate breakfast on a daily basis had a smaller waistline in comparison to those who never ate breakfast daily. It is an obvious thought that you’re expected to eat a lot during lunchtime as your body hasn’t eaten anything since you have woken up.


What you should eat for breakfast
Eating breakfast also doesn’t mean eating those leftover pizzas and burgers from last night. You need to eat a healthy breakfast of whole grain cereal preferably quinoa or steel cut oats with a serving of fruit and some grilled veggies if time allows. You could also make scrambled eggs on a slice of wholegrain toast with shredded avocado. Smoothies without sugar and unsweetened yoghurt are also good breakfast options.

Not drinking enough water
You can burn more calories just by drinking water and it can be very beneficial for your weight loss. A study was conducted on obese women to examine the impact of increased water intake on their body weight. It concluded that drinking more than 1 liter of water a day can lead to a weight loss of 2 kg a year. When you are confused about what you want to drink, you should choose water.

Eating late in the evening
It has been proven by studies that it would be good to avoid meals in the late evenings if you want to avoid gaining extra weight. If your body consumes food later than its usual time, the food would be stored as fat instead of getting burned down. It would be fine to eat light snacks in the evening, but you should avoid eating anything before going to sleep.

Snacks at night
If at all you cannot resist the urge to snack at night, eat low glycemic foods that are high in protein and low in carbs such as a slice of apple with peanut butter or a protein shake. A small portion of grilled chicken breast with whole grain toast is also good as a night snack but try to snack an hour or two before sleep.

Skimping on sleep
Your weight can seriously be affected by depriving your body of sleep. You tend to skip exercising when your body is over exhausted and resort to having a lot of coffee with some high-carb snacks. Your metabolism can also become slower if your body is sleep deprived. Every day your body should get at least 7 hours of sleep.


What poor sleep does to you
Not sleeping doest just contribute to weight gain but also several physiological issues such as low immunity, poor focus and concentration, lethargy, fatigue and aging. Sleep deprivation will show up on your face first.

Consuming fat-free foods
It may seem ironic but you can gain weight if you consistently stick to a fat-free diet. If you remove the fat from foods, it can result to crave for more food and eventually lead to overeating. If you remove fats from dairy products, this can prevent your body from absorbing vitamins A and D and calcium.

Getting distracted while eating
You should avoid watching your favorite T.V show or movie and even while surfing through your social websites while eating your meals. According to researchers, you can eat more if you are distracted while having your meals. If you pay attention to your meal while eating, you will enjoy it and also you would be able to control the amount of food you eat.

Binge drinking
You should think twice before buying yourself a glass of beer. You can gain excessive body fat from drinking beer while your body weight can increase by drinking large all quantities of all types of alcohol. If you’re cautious about your weight, you should spend less time thinking.

Sitting at your desk all day
It has been proven by studies that there’s a relation between obesity and the time spent in sitting at a desk. You should perform some kind of activity after every 60 – 90 minutes; you can remind yourself just by setting a timer. You can perform some chair exercise or even go for a walk, or visit a colleague who is on a different floor. You should perform some sort of activity on a daily basis.

What to do
When you cannot get time off at work and have to sit for long hours, then the best thing to do is compensate. Take the stairs at work inside of the lift. Don’t forget to take breaks in between and when you are at home, perform some leg exercises before sleeping to improve the circulation.

How to Pick The Right Diet For Your Health Goals

With social media keeping us in control, we have entered a massive diet culture. Either we are comfortable or uncomfortable with our bodies, and so, we end up trying to take up diets to maintain our body or change it completely. While losing weight or looking your best is completely reasonable, researching before you take up a diet is important. There are so many diets out there, like vegan, keto, paleo, etc., which one do you think is suitable for you? It’s a given that not all diets are for everyone. So, the question is: which one should you pick?


What Are Your Health Goals?
Before you go for a keto or paleo diet, it is necessary to understand what you want from a diet. First of all, do a physical examination and complete blood tests. Then, imagine that you are at the peak of your health, what are the things that you want? For example, I should have glowing skin, be able to fit in my teenage dresses, or won’t have bloating issues.


You have to think from two perspectives when you are deciding on your health goals:
  1. Are you willing to change your entire lifestyle?
  2. Are you sure you are not giving in to societal pressures?
There can be many other motives too, but you have to be clear about it.

Can You Take Up Health Goals?
The next important thing to look after is are you capable of taking up health goals. Don’t go by people saying, “you got to make it work somehow.” There are obligations that all of us have and we can’t get rid of it. Decide on the following:

Can you take up the extra expenses that a diet comes with? Does your religion influence your diet and may affect it? If you and your family have different diets, can you sustain the double grocery bills? Are you allergic to something essential to your diet? Does your body require certain food which your diet might restrict and there are no substitutes to it?

Strictness Of Diet
Taking up a diet is not easy. It is hard work and can make social groups exclude you. There are certain diets like keto diet which does not allow any flexibility and so, you cannot gobble up even the smallest piece of cake. Plus, if you are a vegan, you will end up checking all the labels to see if any animal products are used, but you cannot ever be quite sure of the hidden ingredients.

Admittedly, it is wrong to judge people on their food habits, but when you demand some kind of extra food according to your diet, then you are bound to get some glares. Many people bring in their own food in a party according to their diet. Somehow, they have to work, but that also means that they are excluded from certain parties too.

Are You Going To Stick To It For Your Entire Lifetime?
Diet is a lifestyle choice. You cannot have a 30-day challenge, as research shows, that if you stop your diet, you gain back double the weight. It’s going to be a long time for your body to adjust and to maintain your health, you have to continue. So, if you don’t want this diet for your entire life, don’t do it. It will just harm your health further.

Will Your Diet Exclude a Large Number Of Foods?
Yes, some will. Keto diets are strict and only allow a very little amount of carbs. Plan it out with your dietician.

Money Matters
Diets actually take some investment especially if you enter a program. However, you should not enter a program which provides meal replacements for every alternate day. If you can’t go completely natural and have to go for meal replacements, then it’s the same as having unprocessed food. Go against it.


Don’t Let It Consume You
Due to the rise of social media and body image issues, many people are getting obsessed with diets. Orthorexia is real. Orthorexia is when you become obsessed about avoiding certain foods and about diet in general. Don’t let it take you over. Diets have somehow become a trend but since it is related to the mental and physical states of your body, don’t go overboard with it. Studies have shown that this can lead to disordered eating.

What Is The Best Diet?
There cannot be the best diet for everyone. We have unique bodies with unique metabolism and so, you have to understand your body type and base your diet accordingly. Here are some pointers on when diets work:
  1. When there is room for flexibility and variation.
  2. There is no shortage of necessary calories.
  3. Food can be added
  4. Economic
  5. No expiry date
  6. Must be under the supervision of a dietician.
Diet doesn’t work when:
  1. Very little room for flexibility.
  2. Too much calorie restriction.
  3. Many foods are forbidden.
  4. There are categories of ‘Good’ and ‘Bad’ food.
  5. Lots of money required.
  6. Anyone unprofessional recommends it.
  7. It does not require professional advice from nutritionists.
  8. It says that it will deliver within a short period of time.
  9. It takes up a lot of your time.
Remember, most diets will help you lose weight but you have to stick to it. If you don’t, you gain a lot more weight than what you had. It’s hard work, but if you really want to do something about your body, you can do it. Just research well and make small changes. Get better and start seeing major body changes. Best of luck!


10 Fast And Healthy Ways To Get Rid of Water Weight

Fluid retention is something that is not just uncomfortable physically, but also poses serious health issues if left untreated. It has a certain tendency to become a norm for our body if it is not treated thereby making it a long-term problem.


However, in most cases, it is mild and goes away on its own in 10-15 mins. For a working person who has a certain image to portray, it often causes the most inconvenience, especially working women who already have more on their plates than their male peers.

Here are ten things that can help you out:

1. Daily exercise in appropriate amounts
This helps you lose weight in general and not just Edema-related fluid weight. The way it does the latter is by helping your muscles eject more and more water and grow tougher and stronger.

However, make sure to rehydrate yourself appropriately, before and after your exercise regimen.

2. Sleep
At night, people produce more and more insulin and leptin, which helps in food utilization and reduces retention. One thing the body makes a point to store with food is water. So sleep better and as much as you can without harming your life in order to improve your metabolizm and remain healthier in general.

3. Reduce sodium intake
When there are too many solute ions like Na+ in your system, the body craves and retains more and more fluid in order to utilize them. This makes it essential to manage the intake of salt and electrolyte solutions if you have a tendency for water retention.

4. Managing stress
Stress hormones like cortisol and other steroid hormones from the renal glands make it difficult for the body to lose water. They encourage retention, expecting the body to be in a flight or fight situation for extended periods of time.


5. Proper water intake
If the body has enough water throughout the day, it will stop retaining it as it will trigger the stress center in the brain to stop secreting stress hormones, which in turn will stop fluid retention.

6. Magnesia supplements
These supplements are tried and tested methods to reduce water retention by the human bodies and have been proved, by the University of Reading, to be especially effective for and in menstruating women.

7. Increase potash intake
Fruits like banana and spices like cumin have higher quantities of potash and it helps reduce water retention. This can increase urination, thanks to its diuretic nature, which in turn will also help lose excess water.

8. Reduce carb intake
Carbs normally require water for metabolising and also for retention. And too much of carbs are more often than not emulsified into fatty acids and stored by the body, which not only causes fluid retention, but also weight gain.

9. Take anti-diuretics in healthy amounts
Things like green tea, normal tea, and coffee are well-known diuretics and also kill appetite. It further reduces the urge to retain water by the body, an effect of general digestion.

10. Change your habits if they do not include a certain degree of physical activity
Sedentary, corporate environments are infamous for their adverse effects on health. So if you have a 9-5 job, make sure to stretch out and walk about a little every now and then.


10 Bedtime Drinks That Remove Belly Fat

Obesity is one of the leading problems in the world that affects a considerably large portion of the population. Even though a lot of ways have been found and discovered to aid weight loss, there is a lot of work left in that area.


Losing fat from our stomach is probably the hardest, which is why it demands both diet and exercise. I know these things get pretty tough after a point, which is why I am here with something a little easier for you.

Following is a list of ten drinks that will help you lose fat if you drink a glass every night before going to sleep.

1. Cucumber juice
Cucumber is a delightful vegetable. It has innumerable health benefits and will help your weight loss journey enormously. All you have to do is cut and stick it in the blender to have a great juice that will go a long way as far is losing weight is concerned. If you want it to be tasty, a little ginger or a couple of drops of lemon juice will do it for you. Cucumbers are pretty easy on the pocket as well!

2. Lemon and cucumber juice
Lemon juice is a fantastic weight loss agent. It burns fat like nothing else. If you get some drops in about four times a day, say, in some warm water or some cucumber juice as I mentioned above, you will see results in no time. You will start losing inches almost immediately.


3. Cucumber and cilantro juice
This drink will help you get rid of all the toxins in your body and when that happens, your metabolism rate improves greatly, which helps weight loss.

4. Ginger tea
Ginger is a magic root. It helps in a number of health issues but it has been recently observed that it even helps melt stomach fat!

5. Dandelion tea
Do your digestive system a favour and start drinking some dandelion tea and when you do, say goodbye to extra water and bloating!

6. Green tea
Green tea helps you fall asleep and when you get enough sleep, your body responds well to diet as well as exercise. Your metabolism rate will be greatly improved.

7. Pineapple juice
In addition to being very tasty, a glass of pineapple juice fills you up but is essentially completely fat free. Cold or warm, it is heavenly, no matter what.

8. Strawberry
Berries in general have a range of health benefits but strawberry in particular helps one protect themselves from an array of diseases and helps weight loss. Also, it is tasty and healthy.

9. Grapefruit and cinnamon juice
Be it your skin or your metabolism- grapefruit will help with everything. The cinnamon will help you deal with melting fat and making the juice very flavourful!

10. Apple cider and vinegar
All internal infections will be healed with some cider and vinegar say about three times a week. When you have a healthy body, you lose weight way faster!

Intake of these drinks would definitely help you lose fat. So, hit the kitchen, instead of hitting the bar.


12 Effective Ways to Lose Weight for Those Over Forty

While reaching forty shouldn’t really be a big deal because it is still a very young age, many people are intimidated by the midlife crisis. If you are healthy, then forty isn’t much of concern but for many, you will need to make some lifestyle changes because your body isn’t going to bear up with the way you treat it any longer. After passing the age of 40, every decade thereafter, your metabolism rate decreases by 5%. A woman has to averagely cut 100 calories from her daily diet to maintain her shape.


As mentioned, those who do exercise and are fit haven’t much to worry about but for others; there is no need to start panicking. There are surprising and numerous ways to burn calories just like reducing heat at home. This article will provide you with 12 methods which will be efficient to lose weight and remain thin after passing the age of 40. You will know some of these methods but they aren’t actually difficult and even can be entertaining.

Do the right exercises
You should include 4-5 minutes of resistance training sessions per week along with your daily cardio when your metabolism rate starts decreasing. To burn your calories and keep your muscles well-toned you would have to do exercises like step-ups, bird dogs, push-ups and clams.

Walking is an excellent exercise
If you are worried about intense exercise, then walking is just perfect, but it doesn’t mean the lazy type of walking. You need to do brisk walking which can increase your metabolism by walking 10,000 steps per day. This will also raise your spirits and help you keep remain fit. 10k steps are roughly 7 km which can be easily accomplished if you walk for an hour 5 times a week.

Set realistic goals
Magical pill, slimming belt and a magical diet does sound appealing for losing more than half your weight within a week, but it’s surely just impractical. It can lead to more harm if you actually do lose more than half your weight by those methods. In fact, you must have heard about the 10 day diet challenge. Throw those concepts out of the window because while synthetic added sugar is bad for you, natural sugars fruits and healthy carbs are not.

Your ideal goal
To spare the emotional and physical stress of losing so much weight, you would have to lose 1-2 lb a week. This goal will be achievable as well as healthy which can make you build habits for a healthy lifestyle and maintain your physique for a longer time. Harm will not be caused to your body in this way. You can try some core strengthening exercises like a plank for 30 seconds-2 minutes every day.


Get your vitamins
Different periods of our lives can make our body require different needs. Vitamin B12, magnesium, potassium, omega-3, probiotics, calcium, zinc iron and folate should be included in their diet if a woman passes the age of 40. Avocados, bananas, and dried apricots can help in the diet as well as provide sufficient amount of potassium while tasting good. Yogurt and almonds will provide your body with calcium and 10-20 minutes of midday sun will provide you a good amount of vitamin D. Make sure you wear a sunscreen while getting tanned

Stay on schedule
You should make it a priority to eat regularly. Your metabolism can be disturbed by skipping meals and causes your body to store calories rather than burn them, thus gives an opposite result. Moreover, starving yourself in hopes of losing weight faster increases the stress hormone cortisol in the body putting you at risk of conditions like hypothyroidism and weight gain.

Eat your breakfast daily
This doesn’t mean you have to gorge the whole day, limit your portions but eat more meals a day to keep you satiated. Breakfast is essential as it gets your body ready for the whole day. Have some healthy snacks in between or have a healthy lunch. Snacks in the night can be harmful for your weight as well as your stomach. You could try a few apple slices with peanut butter if you wish to snack at nigh, but do so 1 hour before sleep. Your dinner should be eaten at least 3 hours before bed.

Don’t forget to rest
Beside the fact that it is good for your skin, beauty sleep can also help you remain leaner and stay healthy. Your brain can make bad decisions if you are sleep deprived. Skipping workouts and eating snacks and junk food can cause fullness and mess your hormone, leptin and ghrelin, causing you to overeat while not knowing your limit.

Humans aren’t meant to be nocturnal
You should try to get as much sleep as possible by putting your computer and phone away before sleeping. Studies have proved time and again how electronic gadgets interfere with melatonin levels before sleep. Melatonin is the sleep hormone that increases as night approaches.  Humans were not made to be nocturnal and it is in our genes to sleep at night. Upsetting that balance and bio clock in your body puts you at risk of hormonal imbalances, weight gain, cognitive decline and faster aging.


Turn down the heat
This fact is true that more fat is burned while sleeping in cooler temperatures due to the calories burnt to remain warm. Fat in a human being can be divided into 2 categories- good one which is brown in color and white which is bad fat. For producing heat and burning down calories, brown fat is responsible for this function. The activity of brown fat reduces when your house gets warmer. An average of 19 degrees should be your home’s temperature which is suggested by scientists. To lose so many pounds, this method is particularly helpful.

Drink enough water
It can be a big mistake to cut down on your water intake if you experience bloating. Your problem can be actually solved by drinking more water while burning more calories in your body. Your body can also be detoxicated with the help of water. The number of calories you consume can be decreased by drinking a glass of cold water before eating dinner as well as it can help you burn additional calories.

Get a helth check up regularly
After passing the age of 40 and do not lose weight regardless of what you do, you might have a problem in your thyroid such as hypothyroidism or you may need to detox your liver. These 2 are the most common reasons for gaining weight, but there are several other reasons too.

The important tests that you should be doing
Health screenings are of vital importance to detect problematic conditions in your body early so that a diagnosis can be made for timely treatment. The most important health checkups are blood pressure, lung function, heart, kidney function, blood sugar, HB1ac, lipid profile; and thyroid. You should be assisted by your doctor in such cases. A change in your diet and lifestyle is sufficient while you should try your best to take care of your thyroid problems as they tend to be more complex and can lead to autoimmune problems if not treated.


This Military Diet Will Help You Lose Weight Faster Than You Think

Losing weight is a struggle that most of us feel when it comes to getting healthy and fit. Most of us do not want to do it the hard way, by exercising, going to the gym, eating right and nutritious food and leaving an overall healthy life.


What we need is a quick fix when it comes to everything, even a thing like getting in shape and for that we are ready to try any kind of diet, even when it comes to living on just water, we will do that. There is a craze for a new type of diet that makes you slim in just 3 days. The Military diet is a great way of losing almost ten pounds in just three days. Its main objective is weight loss in a short period and it is the best motivating diet for weight loss. In the Military diet, you can still enjoy your favorite ice cream but the diet needs you to be dedicated and committed.

Developed with the help of the military, it is aptly named ‘The Military diet’ and here is the whole story about it.

What is the military diet?
The military diet is a low calorie, extremely restrictive and highly scheduled diet. It is not for the weak hearted who think eating a chocolate bar will do no harm in the diet. The diet requires you to follow the diet for three days and then eat less compulsorily for the next 4 days. This certainly helps when you have to get ready for an event in which you want to look well and don’t have much time on hands. The diet is based on metabolism boosting science and has followers who reported losing 10 pounds in more than a week.


Similar to intermittent fasting (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4257368/) or interval fasting, the military diet helps you to reduce your calorie intake by lower than 1000 a day. This will the reduce your insulin growth factor or IGF-1 which will the result in increased fat bur for weight loss. Besides weight loss you also reduce your risk of getting diabetes.

A military diet is a natural form of weight loss that reduces the pounds in three days. It stimulates your metabolism and fat is burned naturally without having to take any supplements or pills. The best part is that you don’t have to do any strenuous workout.

Science behind the diet
If you are eager to know why the diet is so popular, here are some reasons to convince you to try it. The diet is very low in calories, which reduces the amount of fat the body ingests and stores. The military diet makes the body use up all the stored fat that accumulates when you eat and don’t exercise.

It is a variation of intermittent fasting. Fasting is a popular and effective way of cleansing your body and also losing weight. It involves not eating for a number of days, followed by a strict diet for remaining days of the week.

The diet maximizes your metabolism. The amount of calories you have to burn in a day is known as metabolic rate and higher the metabolic rate, less amount of fat that you accumulate. You will have to observe a 3-day diet plan with 4 days off where your metabolism continues to burn fat. You may feel hungry a lot at times, but don’t let that demotivate you and lose control.

The precautions
Like with everything, there are some precautions to be followed when you decide to try this diet. Here are the do’s and the don’ts of The Military Diet:

Follow the plan exactly as mentioned. Do not attempt to tweak or modify as you like. All you need to do is to follow the diet as per the plan and achieve the desired results.

The diet is tough, so be prepared to endure some hunger. You just have to feel hungry for just 3 days and you can find enough motivation to do so. Have friends and family to help you bravely face these three days like a champ.

Don’t snack. It is not allowed to snack in the military diet as it follows a very strict plan based on the body’s metabolism.

DO NOT ATTEMPT THIS DIET IF YOU HAVE LOW BLOOD SUGAR

Add 100 calories extra day, if you are a male, as males need more calories than women.

The actual diet plan
The main plan is not very hard. You will have to choose meals with select ingredients that are low in calories and have metabolism boosting properties. The good part is that you still get to consume three meals a day. Once the three days are up, you will have 4 off days but make sure your calorie intake does not increase over 1500 calories. Make sure you consume the meals at exactly the same time every day for three days. Given below is an example of the three-day military diet plan.


The Military Diet Day 1

BREAKFAST: ½ grapefruit, 1 slice of wholegrain toast, 1 tblsp peanut butter, 1 cup tea/coffee

Lunch: ½ cup of tuna/mackerel/kingfish/chicken/lean meat protein/egg white, 1 slice whole grain toast, 1 cup tea/ coffee

DINNER: 85 Gms of lean meat/chicken breast/ fish/tuna/mackerel. Low-calorie protein substitutes are also allowed like 1.5 cups egg whites or low-calorie mixed vegetables (kale/peas/broccoli/tofu/green beans/spinach

1 apple, ½ banana, 1 cup vanilla ice cream

Read on to continue to day 2

The Military Diet Day 2

BREAKFAST: 1 egg, 1 slice of wholegrain toast, half banana

LUNCH: 1 cup of cottage cheese, 1 hardboiled egg, 5 salted crackers/biscuits

DINNER: 2 hotdogs without the buns, 1 cup of broccoli, ½ cup of carrot, ½ banana, ½ cup of vanilla ice cream

The Military Diet Day 3

BREAKFAST: 1 slice cheddar cheese, 5 salted crackers, 1 small apple
LUNCH: 1 egg cooked, 1 slice wholegrain toast
Dinner: 1 cup tuna, ½ banana, 1 cup of vanilla ice cream

Guidelines for the 3 Day Military Diet
While observing the military 3-day diet do not drink any snacks or drinks except for what you read in this article. Instead of juices, consume water and throughout the day you can drink herbal tea without sugar. Do not drink more than two cups black coffee a day.

Once the 3 days are up you will have 4 days to consume your usual food but keep it below 1500 calories a day. You can refer to the internet for a suitable nutrition chart that shows the nutritional value of food items. As said earlier, the intermittent fasting nature of the military diet makes sure your body doesn’t consume any calories more than intended. Abide by it strictly to get the best possible results to lose weight in three days. Always consult your doctor or nutritionist before considering the military diet.


Just Boil 2 Ingredients & Drink This Before Bedtime And Loss Weight Overnight

Despite seemingly a countless number of weight loss gimmicks, millions of people around the world are overweight, with many of those individuals finding themselves on the level of obesity. In fact, according for the Centers for Disease Control and Prevention, between 2015 and 2016, the prevalence of obesity was 39.8 percent, affecting about 93.3 million adults in the U.S. The results also found that annual medical cost of obesity in the United States was an estimated $147 billion, and the medical cost for people who have obesity was $1,429 higher than those of normal weight.


In order to not become part of the statistics mentioned above, it is important that you engage in regular physical exercise, as well as eat a healthy diet that should also include this life-saving drink that contains only two ingredients.

This homemade drink will boost your metabolism and speed up the weight loss process, and includes just two ingredients: powdered cinnamon and honey.

Why it works:
For starters, cinnamon has properties that have been found to help regulate blood sugar in individuals with type 2 diabetes,  while at the same time, serving as an appetite suppressant. Because rapid swings in your blood sugar levels can trigger hunger, even if you don’t truly need more food, having stable blood sugar levels is extremely important in curbing your appetite. Cinnamon also contains antioxidants, can aid wound healing, and may even lower blood pressure and cholesterol, according to research findings.

Honey is a sweetener with relatively high calories, however, it has been found to offer some weight loss benefits due to its effect on hunger. In a study comparing the effects of honey and sugar in healthy women, researchers found that honey had less of an effect on blood sugar than regular table sugar. And as we know from cinnamon, stable blood sugar plays an important role in controlling your appetite. Also, much like cinnamon, honey has healing properties that will in turn keep your body healthy during your weight loss process.


Cleanse Your Colon And Lose Pounds Within A Month

There are a lot of people worldwide who are suffering from colon disease. The most common cause for this medical condition is bad eating habits which actually prevents the organ from purification. Despite the fact that science has invented techniques that have the ability to treat such problems, these methods are most often dangerous for the people. Furthermore, these treatments are very expensive and not many of us can afford them.


Luckily our nature offers to us ingredients that very often solve these issues. Below, we are going to present you with one completely natural method for exterminating the colon.


Generally, natural recipes are always better solution than the conventional methods. So, many of the benefits of using natural medicine is the core fact that there are none chemical compounds and possible side effects. In addition to that, all of these remedies are very cheap and affordable as well as easy to prepare.

This remedy will cleanse your colon, as well as in the same time will help you lose up to 30 pounds withing the first month. This combination is high in fiber and other nutrients that are essential for our overall health.

Ingredients:
  • 1 apple,
  • 1 tablespoon honey,
  • 1 tablespoon flaxseed,
  • 1 cup of water,
  • 1 tablespoon chia seeds.
Preparation:
The first step is to wash the apple very well, than chop it into small pieces and remove the seeds. After that, put the chopped apple in a blender and add the honey and the water. At last, add the seeds of chia and linseed and stir well for several minutes.

Use:
This portion shall be taken once a day in a period of three weeks. You will notice its powerful effects very soon after that. This is one remarkable beverage that will cleanse your colon, as well as improve the health of your heart. The best part of all of this is that you will lose the extra weight very quickly and also by improving your metabolism. Along with consummation of this potion, it is important to avoid consummation of foods which are high in sugar and processed food.


8 Simple Exercises To Reduce Hanging Belly Fat

Lower Belly fat does not look good and it damages the entire personality of a person. Reducing Lower belly fat and getting into your best possible shape may require some exercise. But the large range of exercises at your disposal today can cause confusion to you in making the right choice of the best one that will help you shed that Lower belly fat and reveal your hard-won muscles.


While it takes different kinds of exercises to burn the Lower belly fat in your body and achieve that desired well rounded stomach.

Best Hanging Belly Fat Workouts:

1. Double Leg Lifts:

Double Leg Lifts are a Pilates exercise that strongly works your core. By keeping your legs firmly together, you transfer most of the work toward your abs. This is more challenging than most Pilates exercises because you have to keep your legs straight. Most trainers call this the Mermaid exercise.

How To Do:
  • Lie face up on the mat and put your palms under your head with elbows wide open.
  • Spread the legs and raise them upwards keeping them joined at the heels and inhale.
  • Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
  • Hold this position for a few seconds and then slowly lower your torso in the mat.
  • Repeat this exercise 10 times at a stretch.
2. Flutter Kicks:

Abdominal flutter kicks predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs will also feel stimulation from this exercise and you will get a great overall workout by including this movement into your overall abdominal training routine. Performing the abdominal flutter kicks near the end of a workout will also improve your endurance levels.

How To Do:
  • Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
  • With both legs extended and toes pointed lift your right leg off the floor.
  • And raise your left leg just a few inches off the ground.
  • Drop your right leg swiftly down so that it hovers a few inches off the ground.
  • And simultaneously raise your left leg up towards the ceiling.
  • Without pause, alternate back and forth.
  • Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.
3. Crunches:

This is one of the highly recommended exercise which can burn lower belly fat very easily and very fast.

How To Do:
  • Lie on your back with your knees bent, and your hands behind your head.
  • Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously.
  • Slowly, return to starting position.
  • repeat this process in sets of 5 or 10 and repeat as many times as you can.

The Criss Cross Pilates Exercise works your core. You can use a rope to ensure proper form. To get the full effect, make sure to keep your core tight throughout the exercise. The Criss Cross Pilates Exercise will work your core. Because your feet are off the ground, the exercise especially works your obliques and lower abs.


How To Do:
  • Lie straight on the mat. Place the palms below the head with shoulders wide apart.
  • Bent the knees and pull it up to the sheens.
  • Now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
  • Now inhale and exhale as you spread your left leg out and twist your torso toward right as if to touch the right knee with your left elbow.
  • Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
  • Repeat the set 10 times and gradually increase it.
5. Exercise Ball Crunch:


This exercise ball, stability ball, balance ball and physio ball all mean the same. This will not only improve balance, coordination and stability. This exercise need a lot more muscles stabilization engages.

How To Do:
  • Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
  • Place your hands on your chest or behind your head.
  • Contract your abs and lift your torso up and forward. lower back down.
  • The ball must remain stable during each contraction.
  • Inhale as you lower back down, and exhale as you crunch.
  • Perform 1-3 sets and repeat 12-16 times.


6. Rolling Plank Exercise:


The rolling plank trains your body muscles around the abdomen, hip and lower back.

How To Do:
  • Lie down on the mat or floor sideways. Support your body on right elbow and right leg.
  • The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together.
  • Keep the knees straight. The hips should also not be touching the ground.
  • Hold this posture for about 30 seconds. Once you are comfortable,
  • you can hold this position for about one to two minutes.
7. Vertical Leg Crunch:


How To Do:
  • Lie flat on the mat or on the floor with legs extended upwards towards the ceiling.
  • And then one knee that is crossed over the other.
  • Breathe in and then lift the upper body towards the pelvis.
  • Breathe out slowly. Do about 12-16 crunches for two to three sets.
  • Check out the video above on how to do vertical leg crunches.
8. Hip Lifts:

How To Do:
  • Lie on the floor with your arms by your sides.
  • Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
  • Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
  • Then return to the starting position. Repeat 15 times.