fruits

The Best Ways to Trim Your Waist

Having a slim waist in proportion to your body shape is an attractive feature for women, and they try hard to get it. However, genetics will determine natural waist size, but you can achieve a smaller waist by changing your lifestyle, doing simple exercises and, following a perfect diet plan, etc.

waist

 

Jump Rope Skipping

beginner-jump-rope-workout-guide

 

Jumping rope is the best exercise for slimming your waist. This exercise helps in increasing your metabolism rate. Try to do some difficult movements that involve muscles as twisting your waist left and right while jumping. When you get comfortable with it, try some high intensity movements with jumping rope.

  • Jump rope with high speed for about 40 seconds.
  • Take break for 15 seconds.
  • Repeat for 5 times, take break for one minute, and continue.
  • This helps in burning more calories during workout and creates great impact in burning fat after the workout.

Ski Twists

Jumping jacks can be boring but they turn out to be ultimate fat burners. To make it interesting, try doing ski twists. It’s easy, just keep your feet together and twist your hips than throwing your arms. Simply, jump and twist to left, back to center, twist to right and then come back to center. This exercise helps in burning your body fat quickly.

Eat Little and Often

Regular meals keeps your blood glucose steady, which is necessary for diabetic people. Also, you need not wait long for your next meal, which reduces your temptation for a cake or ice cream as you pass the eatery. So, it’s highly recommended to take food in smaller amounts at regular intervals and skip rich, large meals, especially in the late nights.

Hot Peppers

Hot Peppers

It’s recommended to add peppers to your meal. Just add hot peppers in your meal or take before a meal to boost your metabolism rate by 25%, and increase your calorie burning capacity up to 3 hours.

Move More

gym

 

You need not join a gym or fitness center, unless you want to. Simply, add some easy activities into your daily routine, something like taking stairs instead of the lift. Instead of standing still on the escalator, you can walk up the escalator. Try to use the shopping basket than a trolley when you are in supermarkets, it even prevents unnecessary spending.

Yogurt

greek-yogurt-nutrition-facts

 

Eating yogurt as a snack alternative is highly recommended, it has great impact in slimming down your belly fat. Take only the plain and protein rich Greek yogurt with honey or fresh fruit or chia seeds, and not the flavored versions containing sugar.

Go Dense

Did you heard about energy density? It’s nothing but low-energy-dense foods, weight for weight, and these foods will have low energy or calories than other foods. They make you feel enough, but at low calorie cost. Fruits and vegetables are low-energy density foods, next you can go for beans and bananas. Most importantly, please try to avoid foods like butter and burgers as they are very-high energy foods.

Top Superfoods for a Healthy Pregnancy

These power foods are perfectly packed with nourishing nutrients that are essential for you and your

baby at the time of pregnancy.

 Top Superfoods for a Healthy Pregnancy

Dairy Products

DAIRY PRODUCTS

It’s mandatory to take adequate calcium during pregnancy as it helps in bone development in babies.

So, it’s recommended to take glass full of milk on daily basis, and make sure you also take other dairy

products like yoghurt, cheese, cottage cheese, buttermilk and more to meet your calcium requirements.

Eat three portions per day, but select low-fat products to lower the saturated fat levels.

Fruits and Vegetables

 

Eat five portions per day. The vitamins and minerals from fruits & vegetables helps your baby to

develop normally. Also, you need some folic acid supplements but you should get them from food

only and not artificial supplements. During pregnancy, make sure you take the food that have some

sort of benefit on you or the baby or both.

Bananas
banana

Bananas are rich in potassium, they are good for reducing fluid retention and maintaining a perfect

fluid balance. Also, they include tryptophan which improves your quality of sleep. This is an ultimate

starchy and energy-boosting snack that is essential during pregnancy.

Carbohydrates

potatoes

Bread, potatoes, and pasta are rich in carbohydrates. These foods give you energy because you need

more energy as you approach your due date. It’s recommended to take four to six portions per day.

Eggs

eggs

Well-cooked eggs are rich in protein, iron and vitamin B12, which are required for healthy growth of

cells in your body.

Water

Make sure you take eight glasses of water per day, and it’s mandatory at the time of pregnancy. This

will keep you hydrated, maintain energy levels, helps you to get rid of toxic build-up, and also saves

you from urinary tract infections which are normal during frequency. Even sipping fresh orange juice

or coconut is beneficial.

Spinach

spinach

Make sure to take five servings of vegetables per day, and add your favorite Spinach, it’s rich in folic

acid, vitamin B that helps in protecting against neural-tube issues like spina bifida.

Fish

fish

Fish intake during pregnancy is bit controversial because mercury content is high in it, especially the

fish in seawater. But, fish include best quality protein and omega-3 fatty acids that helps in brain and

eye development of your baby. It’s better to limit your fish intake to twice-a-week. Make sure the fish

is thoroughly cooked before eating and don’t take raw fish as it can increase the chances of infection

and may harm your baby.

Oatmeal

oat

Oatmeal is super power food during pregnancy which is rich in fiber, carbohydrates, zinc and

magnesium. Instant oatmeal can provide simple and fast breakfast or snack,it’s the best choice as long

as sugar levels are low. If you can’t get a low-sugar instant oatmeal, prepare yourself with raw quick

rolled oats. It’s easy to prepare Oatmeal, just take a bowl and add some water to just barely saturate

and cover it. Keep in the microwave for 2 minutes, add berries and nuts, and the yummy pregnancy

power breakfast is ready.

Broccoli

broccoli

It has plenty of magnesium, calcium and folic acid. It’s better to steam than boiling as it helps in

preserving the nutrients.

 

Top 5 Weight Loss Tips

Weight Loss Tips

Walking

walking

According to American Journal of Clinical Nutrition, a woman who walks at least 4 hours per week is more likely to lose weight by 44% than a woman who doesn’t walk. Make sure you walk at least 45 minutes every day, which helps in melting 240 calories for your wellbeing support. Get off the bus or train one stop before and take few steps. Also take the stairs instead of elevators. This will increase the number of calories burnt per day, and thereby helps in dropping your pounds.

Don’t skip your breakfast

healthy breakfast

Research states that having breakfast at the right time helps in controlling your weight. Most of the people think skipping breakfast can reduce their weight but it’s wrong and you will miss essential nutrients required for your body. This way, you feel hungry and snack more throughout the day. Eat breakfast within 30 minutes after you wake up from the bed. This makes your metabolism working and helps in burning calories. It’s recommended to have a healthy mix of protein and whole grains of 300 calories in your breakfast.

Eat clean to lose weight

fruits and vegetables

If you are trying to take off weight, adopting a clean-eating lifestyle will give you better results. Processed foods should be replaced with natural, unrefined choices might seemtough at first, but slowly it makes you feel good. Every morning start with a smart sip of a healthy green juice or a mix of hot water and lemon juice before breakfast. Kick out refined carbs, and take fiber foods, which supports your digestion and increase your energy levels. Fueling up with coffee can make you feel anxious and vague, so swap with anantioxidant-rich green tea. Hydration is vital to a healthy lifestyle and sipping on water throughout the night makes you feel energized and focused the next morning. So, adopt a healthy eating lifestyle to lose your weight.

Cut down on alcohol

wine

Do you know a standard glass of wine contain many calories as a chocolate piece, and a pint of lager has equal calories of a crisps packet?Alcohol and weight loss are the greatest enemies, but occasional drink will have place in a healthy lifestyle. Overtime, drinking alcohol regularly will make you gain weight. Vodka and gin are less calorific than other alcoholic drinks. Research states that the people who take alcohol in moderation are less likely to be obese than non-drinkers. But,if the alcohol consumption is more then it results in overweight and obesity.

Lose weight by sleeping more

sleep more

A recent study states that more hours in sack make you slim down by decreasing the control of your genes on your weight. Body weight is shaped by both genetic and environmental factors that combine to shape how much you weigh. If you get less sleep then your genes contribute more to your weight gain, and vice versa. Sleeping more than 9 hours per night will decrease the influence of your genes on your weight. This gives more power to environmental factors like exercise and diet, which can be controlled. Trying different workouts will give you good night’s sleep, which helps in losing even more weight.

5 Healthy Habits that Fight the Signs of Aging

Why look older than you have to? Now, you can look young and healthy by incorporating some healthy habits into your lifestyle. Forget about spending hundreds of dollars on cosmetics, and simply follow these healthy habits.

Healthy Eating

Each cell in your body is made from what you eat, so feed only nutritious food to your body. Your diet has great impact on the overall health. If you really care about your appearance then add more fruits and vegetables to your diet. You can get more nutrients such as vitamin C, beta carotene, zinc and selenium in fresh produce, and vitamin E in nuts and seeds. These antioxidants help in increasing cellular regeneration and production of elastin and collagen, which makes your skin firm and wrinkle-free. The essential fatty acids from flaxseed and fatty fish help in proper functioning of your skin, and aid tissue repair.

Fruits and Vegetables

 

Wear Sunscreen – The Best Anti-Aging Cream

Want to look young? Add sunscreen to your beauty regimen. Too much exposure to sun will damage your skin, causing wrinkles, uneven tone, sun spots and dryness. UV radiation from sun damages your skin and promotes aging – says the Skin Cancer Foundation. If you are sensitive to sun or have to spend more time outside then you must go for using sunscreen. Applying SPF 15 (or higher) sunscreen everyday is highly recommended by the Dermatologists, even in winter. To enjoy maximum anti-aging benefits, apply sunscreen to neck, ears and hands. Additionally, applying sunscreen helps in moisturizing your skin.

sunscreen

Stay Hydrated

Water is essential for your cellular health, dehydration makes your skin dry, flaky and wrinkling. Fortunately, drinking plenty of water helps in keeping all these symptoms away from you. Dinking more water makes your skin hydrated and flushes toxins from body to give a healthy appearance. Make sure to drink 8 glasses of water per day, as water gives essential nutrients to cells, and plumps up skin cells to get young look.

Woman-Drinking-Water

Drink Less Alcohol or Stop Drinking Alcohol

According to the recent study, alcohol has some health benefits, but it damages your appearance. Drinking alcohol results in dehydration, and decreases the amount of vital vitamins and minerals in your body. If you drink alcohol, your liver should work more to flush out toxins from your body.

WineGlassFace

Don’t Smoke: Tobacco Tarnishes Your Skin

Smoking, it’s the easiest way to look older than you really are, also shorten your life span. What is Smoker’s face? It describes the significant characteristics that make smokers look older than they really are. Symptoms – gauntness, grey skin, wrinkles around eyes & mouth and deep lines in cheeks. Smoking releases more than 4,000 toxins directly into your skin, causing blood vessels in the top layers of skin to contract, which reduces oxygen amount in blood and resulting a sickly pallor. Also, smoking will decrease the production of collagen, which is essential to keep the skin plump and firm. Your appearance should be the main reason to quit smoking. Quit Smoking to Look Young.

quit smoking