Its Time To Be FIT. Let's Go... !

Let it be any age, we are always in a worry as to how to lose weight, or if not lose weight then how to maintain oneself. There are many important aspects to be considered when it comes to remaining fit and healthy.So here are four main steps to be followed for staying healthy:

DRINK LOTS OF WATER: 

Water has endless benefits. Think of water as a nutrient that your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day. It helps maintain the balance of body fluids. It can help control calories and it prevents dehydration. It makes your hair look shinier and your skin looks younger! You stay slim and it makes you healthy.

The significant reasons to drink water:

• Helps to lose weight.

• Healthy skin.

• Fights infection.

• Get rid of body's toxin.

• Prevents joint pains and arthritis.

• Improves productivity.

• Reduces the risk of cancer.

• Makes heart healthy.

• Boosts energy.

• Prevents constipation.

• Improves nerve transmission.

• Assists digestion.

• Busters fatigue.

• Maintains blood pressure & increases metabolism rate.

• Helps carry nutrients and oxygen to cells.

• Converts food to energy.

Now no more need of diet pills and cleansers. Drinking water is a greatest remedy for losing weight-says a recent research. Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories. It is one of the safest things to help people lose weight. Water is essential to your weight loss for many reasons. Body functions require water to ensure they work properly. Thus, when these systems operate properly, it can aid in your weight loss. Also, if one doesn't get sufficient water, he/she might suffer from constipation. Water assists excretion of waste from your bowels and kidneys. Instead of reaching for the coffee cup first, start your day off with a tall glass of water. Before and after every exercise, drink a glass of water. End your day with a glass of water. Drink a last glass of water before going for good night's sleep. So now, drink more water & lose more weight.

HAVE A BALANCED DIET:

To sustain a healthy body, take a balanced diet of carbohydrates, protein, fat, fibre, vitamins, and minerals. Eat bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage. These are a few of the options-all containing calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. A balanced diet is one that gives your body all the nutrients it needs to function properly. You should obtain the majority of your daily calories from vegetables, fresh fruits, lean proteins and whole grains, in order to get truly balanced nutrition.

WHY IS A BALANCED DIET IMPORTANT?

 A balanced diet is important because- to work effectively, a body's tissues and organs need proper nutrition. A body is more prone to disease, fatigue, infection and poor performance, without good nutrition. There is a risk of growth & development if children have a poor diet. The effects of poor diet and lack of exercise are the rising levels of obesity and diabetes. There is a report which states that four of the top 10 leading causes of death in the world are directly influenced by diet.

These are as follows: 

• heart disease
• diabetes
• stroke
• cancer

WAYS TO ACHIEVE BALANCED DIET:

Essential parts of balanced diet are as follows:

• Vegetables: Eat more and more vegetables as they are primary sources of essential vitamins and minerals. The most nutrients are usually contained by dark-leafy greens and can be eaten at every meal. For Example- One should have spinach, kale, broccoli, collard greens and green beans.

• Proteins: The primary sources of proteins are meat and beans which are quite important for proper brain and muscle development. Chicken, meat, cuts of beef etc. are lean and low in fats which provide protein. The excellent sources of proteins are lentils, peas, sunflower seeds, walnuts and soy-based products.

• Grains: The hull of the grain i.e. its outer shell should not be removed, rather it should be consumed as it contains lots of grain nutrients. Whole grains, which are prepared using the entire grain, including the hull, provide much more nutrition.

• Oils:Oils like-olive oil, is a good alternative to fattier vegetable oil. One should avoid foods that are deep fried in large quantities of oil because they contain high amounts of empty calories.

AVOID UNHEALTHY STUFF: 

Good sources of healthy fats are needed to nourish your nails, cells, and heart, as well as your hair, skin, and brain. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, help prevent dementia and improve your mood. Saturated and Trans fats should be eliminated from your diet.

Here is a list of foods that should be avoided: 

• Trans Fats food
• Fast food
• Packaged cookies and salty snacks
• Frozen meals
• Pancakes
• Microwave popcorn
• Colas and Sodas
• Ketchup
• Cheese
• Lunch fatty meats and pizza
• Ice cream and doughnuts
• Whipped cream and artificial sweeteners
• Pasta dishes

It isn't that these food items should never be consumed, but it is just that avoiding it aids being healthy. Also for losing weight meals should not be skipped. Sugar sweetened beverages and gluten grains should be avoided. The foods that contain preservatives and are highly processed should be kept off for those who are trying to lose their weight.

INCLUDE FRUITS AND NUTS: 

Fruits are tasty. It is a satisfying way to fill up on antioxidants, vitamins, and fibre. Apples provide fibre, Berries are cancer-fighting, oranges and mangoes offer vitamin C. Nuts are crunchy - buttery and are rich in energy. It makes you stay fit. Nuts nutrition provides many vital B-complex groups of vitamins such as riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6, and foliates. These vitamins are essential for optimum health and well-being.

IMPORTANCE OF NUTS: 

Nuts are good for health. For years, dieters have shunned nuts because of their high fat content, but now it is a healthy food. These are the best quality calories because they are high in mono unsaturated fat. Nuts satisfy hunger and this is considered as a great choice for snacking. Instead of potato chips or other stuff, one should consume nuts, because a research shows that you won't gain weight eating the nuts. But having potato chips can cause disease. Similar improvement in cholesterol profiles was found for the same. Similar studies with almonds and walnuts have shown the same results. Apricots, peaches, plums, blueberries, cashews should also be eaten as a savoury snack.One important study shows that nuts reduced the risk of developing metabolic syndrome. Adding walnuts resulted in an additional 4% decrease in total cholesterol. Research stated a 10% drop in cholesterol as a result of consumption of 3 ounces of almonds per day for 9 weeks. Several studies have found that eating small amounts of nuts helps dieters lose weight.

IMPORTANCE OF FRUITS: 

Fruits are important sources of carbohydrates and vitamins like sugar and fibre. They are naturally sweet and low in calories. Fruits and their juices are good sources of water, too. Different vitamins are contained by different fruits, so it is essential to eat a variety of fruits. "An apple a day, keeps the doctor away'', still stands true. It is not only for apple, but also for all other fresh fruits. Higher the number of apples consumed, lowers the risk of heart disease, lung cancer, diabetes, and asthma. Researchers feel that it is the high antioxidant content in apples that make a difference in their studies. Almost all the fruits have fibre, thus it can be eaten as a sweet snack. One should stock their fridge with sweet, fresh and juicy fruits like water melon, grapes, oranges, pears and apples. Diet which has fruits may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. It takes approximately 3 to 4 hours for your stomach to digest an average meal. The reason for 5 meals a day is to have your body constantly digesting food. This helps to increase metabolic rate and aids in the weight loss program. So what are you waiting for? Follow these tips and stay fit!

7 Fast Weight Loss Tips That Actually Work

You want fast weight loss tips that actually work, right guys and girls? If you're sick of reading the same old magazine articles stating how you could 'lose ten pounds fast' only to realise that it involves eating very little for as long as possible, and the second you start eating a 'normal' diet again, you'll pile all that weight you lost back on and more, it's time to stop relying on flash diets and fasting regimes that will probably do more harm than good.

It's time to look at fast weight loss tips that actually work.

1. Put away your weighing scales.

It's not about counting how many grains of rice you have for dinner, it's about knowing that having pasta PLUS garlic bread PLUS chocolate cake PLUS wine is probably not a great idea all the time. There's nothing wrong with letting yourself have the 'bad foods' from time to time, but eating a lot of food on a daily basis is not good for your health or your waist line.

You know that when you have two candy bars instead of one you shouldn't be doing it. Rather than telling yourself you can't have candy at all, just have one bar or piece instead of two. You still get the reward and you don't have the guilt associated with TWICE the calories!

2. Have a secret stash.

In your office desk, what food do you have to hand? A packet of crisps? A big tube of biscuits? Far too many chocolate bars?

Rather than having the 'bad' foods to hand, keep a healthier secret stash. Replace one thing at a time, perhaps every couple of days, changing the candy for a bag of nuts, or the crisps for a small bag of dried mixed fruit. You'll be amazed by how many calories you are cutting back on by switching those six (eight) chocolate biscuits for a handful of vanilla flavored sunflower seeds. And yes, they are delicious. Oh, and easy to make at home too. Alternatively, why not look at cereal bars instead? These are usually low in calories, high in fiber, fill you up for a long time, and give you the sweet delight you need to curb those cravings.

3. Try protein shakes.

You don't want to start replacing all the meals you have with liquid forms, but having a chocolate flavored protein shake instead of a fat-filled lunch from the local deli will cut back on your calories, and increase the amount of healthy energy you have for the rest of the day. Plus it gives you a relief from that chocolate fix you are desperately craving, and it'll keep your blood sugar levels regulated too so you will be less likely to binge eat later on in the afternoon.

4. Brush your teeth after dinner.

Once you're done eating, dishes washed, suitably stuffed, go and brush your teeth. Studies have shown that you are less likely to eat again before bed once you brush your teeth after dinner. It's almost as if you are tricking your brain!

5. Put THAT photo on the fridge.

You know which one we mean - the one photo that made you think of your fat self in a whole fatter way, and decide to finally put effort into that diet you'll start 'tomorrow.' Whenever you get up in the middle of the night, you'll see that photo and remember why you're having a couple of strawberries instead of the fistful of Malteasers that you really want to eat.

6. Cut down on the amount you drink.

We're not talking tea and coffee here, we're talking empty calories - those three glasses of wine you have on a Thursday evening with the girls, and that cocktail you had with dinner because everyone else was having one. You'll be amazed by how many calories you cut out of your diet when you cut down on drinking quite so much. It'll also cut down on that bloating you feel around your midriff.

7. Don't eat leftovers!

If you find yourself returning to that plate time and time again once you're actually finished with dinner, its time to take action. When you are done serving yourself and everyone else the evening meal, place the leftovers in a tupperware tub (or suitable container) and cool it straight away. You'll be less likely to eat more when you don't see it, plus when it's cooled down, it takes so much more effort to heat it back up and again and chances are, you'll decide you can't really be bothered.

There are plenty of fast weight loss tips that have been tried and tested. You don't need to resort to such drastic measures as not eating for a few days or surviving on a diet of cabbage soup. With smart tricks and a few minor changes to your lifestyle and diet, you'll see the pounds start to drop off. And that's results you just can't argue with!

Running For Weight Loss, Why Running Is One Of The Best Ways To Lose Weight

As we know to lose weight, we have to reduce our calorie expenditure with healthy diet and also use cardio vascular exercise to burn of excess fat and help speed up the process of weight loss.

Today I would like to talk about running and the many benefits that you can get from this fantastic exercise. Running is a very high impact exercise that works all of the muscle of the body. Running is also a very versatile exercise that can be very challenging and intense depending on the type of training program of the individual.

The speed, environment, angle and time are all factors that will determine how effective the workout is for the individual. As a general rule, the faster a person runs, the more energy expenditure is needed, therefore the more calories that are burned, there the higher probability of losing weight and improving fitness levels.

One of the main reasons what running is a popular choice among weight loss programs, fitness enthusiasts and military personal is the fact that you only need basic gear. A good pair of running shorts and suitable running clothing and your good to go.

Now when it comes to the actual running, one must understand that the type of running training that you participate in is entirely down to the individual's current fitness level and body shape and health.

If an obese person wants to start running to lose weight then the concept of running 5 miles from scratch will most likely be far to challenging to start with.

The best practice for such case would be to start by simple running half to a full mile, or even a quarter mile to get into the swing of things.

Now in regards to intensity and variation, there are quite a lot of things one can do to change up the run. Running uphill is one very good option and is very challenging to even the most hard core runners.

Another great way to mix things up is to use HIIT which stands for High intensity interval training. This is done by simple switching from running fast to slow every few moments to keep the heart rate in the fat burning zone.

When you use High Intensity interval training in your running program this allows for the best type of training for weight loss because the heart rate is tested and challenged this will help improve fitness levels, increase cardio vascular efficiency and burn more calories, thus allowing an ideal scenario for weight loss.

Alternatively running with a weight vest on is also a fantastic way to make the running more challenging and more intense, this provides the best scenario for improved fitness levels, heath and weight loss.

To give yourself the best possible chance of improving your fitness levels and losing weight, the ideal case would be to go running for at least 30 minutes 3 / 4 days a week to boost a weight loss plan.

In regards to nutrition practices for running, complex carbs are the best way to go. Carbs provide the body with the energy needed for high intensity workouts.

Running should be complimented with other cardio vascular exercises to keep the body guessing, and also challenging and shocking the body to improve fitness levels and lose weight. In the ideal situation to lose weight, running would be complimented with swimming and skipping as these are some of the most other effective cardio exercises for improved fitness levels and weight loss.

A few things to consider when running, would to make sure that you have the correct type of running shoes on for the run, nothing worse than going for a run without suitable trainers on the protect your feet from blisters and other feet issues.

Some ideas to help compliment your running program would be to join a group of runner's, get a running buddy or simple put headphones and let the music entertain and motivate you while you run.

Overall running is one of the most effective exercises to improve fitness, and lose weight, regardless of age or fitness background.