Showing posts with label Weight loss. Show all posts
Showing posts with label Weight loss. Show all posts

Benefits of Morning Exercise

Rise and shine ladies! Don’t think about hitting that snooze button! You have time to squeeze in a quick morning workout before hopping in that shower.

It is very important to incorporate a regular exercise routine in your daily activity. Exercise not only provides us with physical fitness, it also makes our mind fresh and makes our body capable of doing more work than we normally could. Studies have revealed that exercising in the morning proves to be extremely effective, as compared to exercising in any other part of the day. 
There is no other ideal fitness program compared to working out in the crisp morning air for thirty to forty-five minutes every day. Here are some benefits of exercising in the morning:
Weight management
The best advantage of exercising in the morning is weight management. Exercises such as going for a walk, doing spot jogging, skipping, squats and other types of exercises in the morning are useful in helping you to lose weight. Morning exercises helps to burn a lot of calories and helps to maintain your ideal weight. Studies have revealed that you can burn two times more calories by working out in the morning.
Increased metabolic rate
The more you exercise, the better the rate of your metabolism gets. Exercising in the morning helps you to increase your metabolic rate, thereby, allowing your body to burn more calories and obtain your ideal weight. For this, you should do cardio for up to thirty minutes, three times a week to obtain best results.
Increase in energy levels
Exercising in the morning helps to instill a sense of discipline in a person. Once you have set an exercise schedule for yourself and you sincerely abide by it, you will automatically feel good about yourself. This gives a boost to your energy level. Your mental alertness also increases with increased energy levels. A person feels fresh mostly after he/she gets up from the bed which is why it is easy to feel motivated and start exercising in the morning.
Makes the body fit
Exercise results in a physically strong body. It helps to strengthen and tone your body. Professional athletes and fitness freaks prefer to work out in the morning rather than any other part of the day as it helps to increase their endurance level.
Appetite regulation
It is a known fact that movement aids in digestion. Exercising in the morning sets a routine for the body, helping in better digestion. This ultimately results in a regularized appetite. This improves the appetite for healthy foods.
Keeps illnesses at bay
Exercising in the morning helps to fight various diseases like Type 2 Diabetes, elevated cholesterol, high blood pressure, obesity and overweight problems, heart diseases, stroke and many other fatal diseases. Exercising in the morning also boosts up the immune system, thereby, making your body strong internally as well. Besides starting your day with light exercises like brisk walking, jogging, skipping and other warm ups; you can proceed to other exercises like swimming, working out in the gym, etc.
Improved sleep
Studies have revealed that you are bound to sleep more soundly if you regularly exercise in the morning. Starting your day with exercise sets a natural clock in your body which helps your body to seek rest and sleep at the end of the day.

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Weight Loss Tips for Over 50's



   Has the dreaded "middle age spread" added inches to
your waistline? If so, you're not alone. Sedentary jobs
and slowing metabolisms cause many middle-aged individuals
to gain weight.

   It can be discouraging to find that the foods you ate
in your youth without a second thought are now making the
scale creep higher and higher. But you don't have to take
it sitting down! Here are some effective weight loss tips
for people over the age of 50.

   1. Skip the crash diets.

   When you were younger, your hormones did a lot to keep
you healthy. After the age of 50, you will need to focus
on good nutrition to get the same effect. Avoid starving
yourself or limiting your diet too strictly.

   You need vitamins and minerals now more than ever. Eat
a variety of colorful vegetables, fruits, lean meats, and
low-fat dairy products.

   Increase your fiber intake to at least 30 grams a day
for optimal digestive health. Dehydration can lead to
stiff joints, aches and pains, so make sure you're
drinking 64 oz of water each day as well.

   2. Protect your bones.

   Calcium deficiency can lead to a loss of bone density
and full-blown osteoporosis. Men over 50 need 1,500 mg of
calcium each day. Women over 50 and men over 65 require
1,500 mg of calcium daily to stave off the loss of bone
density.

   Vitamin D is crucial for calcium absorption. Men over
50 and postmenopausal women require 400-800 i.u. of
vitamin D every day. At the age of 65, this requirement
increases to 600 - 800 i.u. per day.

   3. Combine cardio exercise with strength training.

   Cardio exercise will strengthen your heart and lungs
and keep your joints supple. Strength training exercises
counteract muscle and bone deterioration, and can prevent
fractures at vulnerable sites like the wrists and hips.

   Ideally, adults over 50 should engage in weight-bearing
cardio exercises, such as walking or dancing, for 20 - 30
minutes, 4 - 5 times a week. They should also do
strength-training exercises 3 times a week.

   The appropriate amount of exercise varies according to
each individual's level of wellness and fitness.

   If you've been diagnosed with low bone mass
(osteopenia), get your doctor's approval before doing
exercises that require you to bend or twist your spine.

   4. Take injuries seriously.

   Injuries can affect anyone at any age, but older adults
need to take steps to ensure that a simple strain doesn't
turn into something more serious.

   Exercise is an important part of a healthy weight loss
routine, so you don't want an injury to keep you on the
sidelines.

   If you experience acute pain during or after a workout,
take a break and assess the injury. A strained muscle
might require a few days of rest, massage, gentle
stretching, and an anti-inflammatory medicine like
ibuprofen.

   Sore joints might need rest, anti-inflammatory
medicines, and a joint supplement like Osteo-Bi Flex. Any
bone injury should be looked at by a doctor.

   Also, if you have a disease that decreases your body's
healing abilities or weakens your immune system, play it
safe and go to your doctor for advice.

   5. Get plenty of rest.

   Adequate sleep is important for many reasons. It allows
your body to rest and renew itself, keeps stress hormones
at a minimal level, and helps your muscles and joints
recover after a workout.

   While insomnia is a common complaint among older
people, it's not a normal part of the aging process.

   If you have trouble falling or staying asleep, adding
regular exercise to your daily routine can help. Daily
exposure to sunlight has also been linked to improved
sleep quality.

   If you think you might need a sleep aid, ask your
doctor to recommend one that won't leave you groggy the
next morning.

   6. Set realistic goals.

   Weight loss is possible for people young and old, but
the sad truth is that it might not happen as fast as you'd
like once you reach a certain age.

   Don't expect a rapid reduction in weight. Instead, set
a goal of 1 pound per week. Keep a food and exercise
journal to track the number of calories you consume and
burn each day.

   If you're doing everything right and still not losing
weight, talk to your doctor to find out if underlying
health problems or medications could be interfering with

your weight loss.

Begin Your Weight Loss Journey Simply and Easily

For many people who want to lose weight - whether it's 10, 20, or 100 pounds - they do not have the right resources available to find a working program that will keep the weight off. To lose weight, one has to follow this simple formula: calories expended must be greater than calories taken in. Thousands upon thousands of diet programs will promise enticing ways to do the work for you, but sadly, there is no program that will lose weight for you. You have to do it yourself.
Fortunately, there are ways to make your life simpler as you begin your weight loss journey.
Jenny Craig, Weight Watchers, and Atkins are three popular diets. Often, people do see results from these programs when they first start. 

The main reason for that is because when you start a diet, your body is forced to adapt to unfamiliar eating patterns, which puts stress on it. Stress on your body means that it's working harder, which often translates to weight loss.
It's rare that these diets work for an extended period of time, though. In order to see permanent, long-lasting results, you need a diet that you can maintain for the rest of your life. In order to begin your weight loss journey, you need to find a simple, easy-to-follow program.
Simple weight loss programs are not going to include the word "counting". If you have to count anything - carbs, calories, fat intake - it's going to be complicated. 

After all, if you're given the option of a simple diet that won't require any counting, recording, or tracking of what you eat, wouldn't you choose that? The best way to decide when you're going to eat is by knowing when you're hungry and exactly what your body needs.
If the diet plan you choose requires you to cut out any of your favorite foods - especially carbs or fat - you're going to be very unhappy. 

When you want to begin your weight loss journey, you need to find a program that allows you to keep eating your favorite foods, but still lets you see results quickly.
Don't forget to take all things in moderation. As with any part of life, your diet should be balanced, and you should try to incorporate good exercise habits into your life. Getting enough sleep is also important. Remember the key: balance.






20 Best Foods That Burn Belly Fat Fast

1. Fruits

PinitFruits are rich in vitamins and minerals. Hence, make them an essential part of your daily diet to burn belly fat. However, make sure not to overdo it with fruits. Even though they contain lots of vitamins and minerals, they still contains sugar.
Citrus fruits like orange, lemon, kiwi, tangerine, and fresh limes are excellent fat burners that can boost your metabolism.
Other fat-burning fruits include apples, watermelons, grapes, and strawberries.

2. Pulses

Pulses (or dal ) are protein-rich and low in calories and fat. The lean protein present in the dal helps build lean muscle mass, speeds up metabolism, and improves overall body functions. Simple boiled dal is healthier than fried or spiced up dal.

3. Fish

PinitFish are a great source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate. Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.

4. Almonds

Almonds keep your stomach full for a long time, due to the healthy fat and protein content. They are a good source of nutrients to burn fat for vegetarians. They are also rich in omega-3s that increase energy and metabolism.

5. Beans And Legumes

PinitBeans and legumes are good sources of protein, fiber, vitamins, and minerals. Consuming them regularly can help suppress hunger pangs, thereby preventing overeating. Plus, they are a great source of protein for vegans and vegetarians. Try and mix three different legumes to provide your body with different micronutrients.

6. Spinach And Other Green Vegetables

Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, water, and dietary fiber. These fiber-filled veggies can help reduce belly fat by preventing you from overeating, boosting your metabolism, aiding good digestion, and cleansing the colon.

7. Dairy Products

PinitFull-fat dairy products are recommended as these are loaded with nutrients and will keep you satiated for a long duration, thereby leading to weight loss . Slim or skimmed milk is devoid of the nutrients and does not keep your hunger pangs at bay as well as full-fat dairy products.

8. Oatmeal

Oats are rich in fiber and aid digestion. They contain insoluble fiber and carbohydrates that curb your hunger, give you energy for your workout, and can reduce fat content in your body. Try having oatmeal in the morning with some nut butter or nuts for added protein. When buying oatmeal, make sure that you choose one that is flavorless as the flavored oats contain sugar and chemicals.

9. Peanut Butter

PinitPeanut butter is a great option to sweeten your breakfast or smoothies. The nut butter is loaded with protein and healthy fats that reduce the chances of weight gain. But be careful with the amount you consume – aim for no more than one tablespoon per serving.

10. Extra Virgin Olive Oil

Cooking with extra vrigin olive oil is good for weight loss and your health, in general, because it helps lower bad or LDL cholesterol and increases the levels of good or HDL cholesterol. It is a weight loss-friendly and heart health-friendly oil that you can use to cook or season your food.

11. Whole Grains

PinitWhole grains, such as millet, quinoa, and brown rice, are good sources of protein, vitamins, minerals, and dietary fiber. Consuming these will keep your hunger pangs at bay, aid digestion, and help cleanse the colon. This, in turn, will help you shed the belly fat easily.

12. Protein Powder

Protein powders are a great option if you cannot load up on whole foods that are rich sources of protein. You can use whey protein, a vegan protein powder or homemade protein powders to help improve muscle mass and increase your metabolism.

13. Chia Seeds

PinitChia seeds can be very helpful for weight loss. It has become a trend now to include chia seeds in smoothies, salads, and breakfast bowls. They are a great source of protein and healthy fats, and two tablespoons of chia seeds contain 10 grams of dietary fiber. Thus, consuming chia seeds can help prevent you from overeating, improve digestion and metabolism, and support your gut health, which can lead to steady weight loss.

14. Mushrooms

According to Kayleen St.John, R.D., Executive Director of Nutrition and Strategic Development of Euphebe, low levels of vitamin D are connected to abdominal obesity. Mushrooms are good sources of vitamin D. They are low in calories and high in water content. You can easily prepare mushroom soup or add them to salads and sandwiches to make a delicious lunch or dinner without worrying about calories.

15. Raspberries

PinitRaspberries are loaded with dietary fiber and polyphenols like anthocyanins and ellagitannins . The dietary fiber helps add bulk to the stool, improves bowel movement, and keeps you satiated for a long duration . The antioxidants help scavenge the harmful free oxygen radicals, thereby reducing inflammation and inflammation-induced obesity  . Consume raspberries in breakfast bowls or in smoothies.

16. Coconut Oil

Coconut oil has a good impact on blood lipid levels and may even help reduce tummy fat. Loaded with healthy fats, coconut oil reduces bad blood cholesterol levels, improves digestion, and boosts overall immunity while helping keep you full. Use edible grade coconut oil for cooking. You can also have bullet coffee as your morning drink to keep you charged for the entire day.

17. Soup

PinitAccording to Julieanna Hever, author of The Vegiterranean Diet, having soup before meals helps reduce the number of calories you consume. This, in turn, helps prevent fat accumulation in the belly region. You want to consume vegetable, chicken, or mushroom clear soup. Ideally, make soups at home to reap the maximum benefits.

18. Eggs

A study published in the International Journal of Obesity compared weight loss after an egg breakfast to that after a bagel breakfast containing similar calories. The results were amazing. The participants who consumed two eggs for breakfast lost 65% more weight, and their waist circumference was reduced by a whopping 34% . And that’s because eggs are a great source of protein and both water and fat-soluble vitamins that help keep the hunger pangs at bay and build lean muscle.

19. Spicy Chili Peppers

PinitChili peppers like cayenne, green chili, and red chili are loaded with vitamin C and capsaicin that help increase the metabolic rate and burn the fat away. Consuming these chili peppers can help you lose weight and also manage the flab in your belly region. Add cayenne pepper or red chili flakes to your salads, and green chilis to fritters or omelet. They not only enhance the taste but can also make you slim.

20. Broccoli

Broccoli is one of the best belly fat burning foods. From reducing obesity to reducing the risk of cancer, it offers a wide range of benefits. In fact, experts believe that consuming broccoli wards off the chances of falling prey to type 2 diabetes. The phytonutrients present in broccoli help flush out the toxins, reduce inflammation, boost metabolic rate, and improve your body’s immunity. Consume blanched or grilled broccoli with salads and soups to help get a toned and flat belly in no time. 
These are the 20 belly fat burning foods you must include in your diet. Now, let me tell you a few other things to do to get a flat tummy. Scroll down.
Belly fat is stubborn and will not go away in a day. Here, persistence is the key to success. Keep building new and healthy habits, and you will see results for sure. Also, keep your goals realistic. Not eating enough and exercising too vigorously may make you weak and lead to weight gain. So, plan your activity levels and diet so that you lose belly fat without losing muscle mass. Take care!
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6 Ways to Trim Your Belly Fat


   Belly fat isn't just unsightly, it's dangerous, too.

Excess fat around the midsection can crowd internal organs
and put your health in jeopardy.

   In fact, studies have shown that people who carry extra
weight in their abdomen have a higher risk of developing
type 2 diabetes and heart disease.

   The only way to reduce belly fat is to reduce your
overall body fat percentage through healthy diet and
exercise. While you're working on it, you can follow these
tips to flatten your belly faster:

   Find an ab routine you can stick with.

   Let's face it: crunches just aren't very fun,
especially if you do hundreds of them every day. Luckily,
there are other ways to flatten your belly that won't
leave you bored.

   Look for challenging routines that strengthen your
core, like Pilates or exercise ball routines. You could
also try cardio workouts that feature lots of abdominal
work..

   Stop smoking.

   Many smokers smoke because they believe it helps them
relax and helps them stay thin. Actually, the opposite is
true. Besides its other detrimental effects, smoking can
actually make you fatter around the middle.

   That's because, in spite of the fact that smoking is
thought to be relaxing, it actually stimulates production
of the stress hormone cortisol. Cortisol causes the body
to store fat, particularly around the belly.

   According to Dr. Jacob Seidell of the National
Institute of Health in the Netherlands, smokers generally
have more abdominal fat than their non-smoking peers. By
quitting, you can trim your belly fat and reduce your risk
for heart and lung disease.

   Skip the alcohol.

   There's a reason why people associate beer with big
bellies: People who drink more than one alcoholic beverage
at a sitting are far more likely to have higher BMIs than
those who drink only sparingly.  

   Alcohol gives you extra calories but doesn't provide 
nutrition. It can also lower your inhibitions toward 
overeating. These are good reasons to sip on water, tea,
or diet soda instead.

   Eat more fiber.

   Sometimes belly bulges are caused by a downright
embarrassing problem: constipation. To combat this, you
should consume at least 35 grams of fiber each day in the
form of whole grains, fruits and vegetables. This will
keep your bowel movements regular and, in turn, make your
stomach appear flatter.

   Drink more water.

   Bloating can make your stomach look much larger than it
really is. If you think you might be bloated, it's time to
increase your water intake. Some people hesitate to drink
water when they're already retaining fluid, but water is
actually the solution to the bloating problem.

   When you put more water into your system, your body
will let go of the fluid it's been holding on to. Water
will also help curb your appetite; sometimes thirst is
mistaken for hunger, leading to endless cravings and
mindless snacking.

   Snack on fat-burning superfoods.

   Wise food choices can help shrink your belly. When you
snack, choose whole roasted almonds, boiled eggs, and
low-fat dairy products. These foods contain just enough
fat and protein to leave you feeling fuller longer, plus
they have all been featured in studies linking them to
increased fat burning ability.

   Work your abs all day long.

   You can give your abs a constant workout by practicing
good posture.

   When you're sitting at a desk, pull yourself forward to
the edge of your seat. Straighten your back and pull in
your stomach muscles. You can keep the ab work going while
you run errands, too. Simply suck in your stomach as much
as you can, imagining that there's a magnet pulling your
navel back into your spine.

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