Weight loss secrets

Here are the Top 6 secrets to lose weight:

1. Change the size of the plate: If you are eating in a big plate, make a habit of eating the meal in small plate.  Using a large plate can make the meal appear smaller and you will consume more calories by eating more food where as the smaller plate makes the meal appear larger that means you end up thinking that you are not eating enough with the larger plates and eating too much with a smaller plate, eating with smaller plate will give your brain satisfaction of eating enough food, so make a habit of eating the meal in smaller plates to lose weight.

2. Drink enough water to reduce weight: You burn more calories by drinking enough water.    Drink water half-one hour before meals, it will make you feel full and will reduce the amount of calories you consume during the meal. Drink at least eight 8 ounce glasses of water ( about 2 liters) per day to maintain an ideal weight.

3. Do not skip breakfast: You will not lose your weight if you skip breakfast.  You will miss your essential nutrients and you will end up with eating more calories throughout the day because you feel hungry, so have a healthy breakfast with low calories and full of nutrients.

4.  Be more active:  Start your day with exercise.  Along with diet, it is essential to do workout to reduce more calories and to be in a perfect shape.

5. Avoid sugary substances: Drinks and food, which contain sugar will negatively affect your weight and your health.  If weight loss is your goal, then limit the intake of sugar to little.

6. Rest: You need to take enough rest and make a proper sleep schedule to avoid weight gain, proper rest will make you energized and ready to start up the day with full of energy.

Also find:

 How to Lose Weight Fast by Walking

 Best Way to Lose Weight Fast

How To Lose Weight Fast by Skipping


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Health Benefits of Almonds

Almonds are rich source of:

·         Vitamin E

·         Calcium

·         Magnesium

·         Phosphorous

·         Potassium

·         Zinc

·         Manganese

·         Protein

·         Fiber

·         Riboflavin

·         Iron

·         Biotin

·         Copper

·         Folic acid

Here are the Top 7 health benefits of almonds:

1. Lower your cholesterol: Eating almonds as part of your regular diet will facilitate in lowering your LDL (bad) cholesterol and can help in raise your HDL (good) cholesterol. Almonds are rich in calcium, vitamin E, magnesium and potassium. Almonds have a significant source of protein and fiber, while being naturally low in sugar.

2. Prevent Cancer: Almonds are an excellent source of high fiber, as it contains high fiber it lower the risk of colon cancer, also it controls the progression of breast cancer cells as almonds are an excellent reserve of vitamin E, Phytochemicals, and flavonoids.

3. Diabetes protection: Almonds have low glycemic index. Almonds are high in magnesium. Almonds help control blood sugar levels and prevent complications from diabetes.

4. Aids in weight loss: Due to its nutrient density, almonds aids in weight loss. The protein, fiber, monounsaturated fat content of almonds make you fell full and nourished, so you will have very less cravings and be less likely to overeat.

5. Improves brain power: Almonds contain omega 3 and 6 fatty acids, which have very good effects on brain and it's intellectual capacity. Almonds are a good source of zinc, that can protect brain cells from free radical damage.

6. Prevent birth defects: Almonds contain folic acid in high amount, which helps in tissue formation and healthy cell growth, which are very important for the healthy growth of the fetus.

7. Strengthen bones and teeth: Micronutrients such as calcium and phosphorus, which are present in almonds avert osteoporosis and strengthen your bones and teeth.

Also find:

Cashew Nutrition and Health Benefits of Cashews

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Healthy way of drinking water

Always drink water in sitting position. Do not drink water when you are in standing position as it badly affects the organs in your body.

Here we are going to discuss about the reasons why you should not drink water in standing position:

1. Stomach wall damage:  When you drink water in standing position, it flows in great volume down the food canal with great force and splashes on the stomach wall.  This splash causes long term damage to the stomach wall and the nearby organs by the force produced by the water intake while standing.

2. Causes arthritis:  By drinking water standing, the balance of the fluids in the body will be disrupted, this leads to build up of fluids in the joints, thus triggering arthritis.

3.  Kidney damage: Drinking water in standing position disrupt the filtration process of kidneys.  The water pass through kidneys with push causes the impurities to gather in bladder, which can lead to urinary tract disorders and damage to the kidneys.

You should drink water slowly and avoid gulping down large volumes of water in a single breath.

Also find:

Top 10 Ways to Maintain Healthy and Strong Hair 

 Benefits of Getting Up Early in the Morning

How to Reduce Stress: Stress Management Techniques

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How to keep your heart healthy

Here are the top 6 ways to keep your heart healthy:

1. Maintain Ideal weight: Being overweight or obese can raise your blood cholesterol levels, increases your blood pressure, these are the risk factors for coronary heart disease. Maintain ideal body weight to avoid the risk factors.

2. Get Moving: Keep moving, as sedentary lifestyle is associated with increased amounts of calcium deposits in heart arteries, which in turn associated with higher risk of heart disease.

3. Exercise daily: Regular exercise can help you burn calories, lower your blood pressure, reduces LDL (bad ) cholesterol, and boosts your HDL (good) cholesterol, which in turn keep your heart healthy.

4. Maintain Diet: Eat more fish, vegetables, fruits, whole grains, and beans.  Avoid artificial trans fats completely. Limit saturated fats.  Cut back on salt.

5. Avoid Smoking: Avoid smoking as chemicals in tobacco smoke harm your blood cells.  The damage of blood vessels increases your risk of atherosclerosis.

6. Relieve Stress: Having too much stress for too long is bad for your heart.  Try to relieve stress using stress relieving techniques to have a healthy heart. 



Also find:

 Cashew Nutrition and Health Benefits

Health Benefits of Almonds 

Be Healthy and Happy

Dumbbell Tricep Exercises: Seated Dumbbell Tricep Extension

Seated Dumbbell Two-Arms Triceps Extension:

How to perform:

• Sit down with one dumbbell held by both hands behind your head.
• Lift the dumbbell over your head until both arms are fully extended and slowly lower it back after a short pause.
• Your upper arm should remain still throughout and only the forearm should move.
• Repeat for the desired number of repetitions.

Breathing technique: Inhale while lowering dumbbells and exhale while pushing them up.

Primary muscles worked: Seated Dumbbell Two-Arms Triceps Extension targets the triceps; the muscles on the back of your upper arm, trapezius, and deltoids.

Secondary muscles worked: Forearm muscles (wrist flexors, wrist extensors).

Equipment: Dumbbell, Bench.

Seated Dumbbell One-Arm Triceps Extension:

How to perform:

• Sit down with one dumbbell held by one hand behind your head.
• Lift the dumbbell over your head until the arm fully extended and slowly lower it back after a short pause.
• Your upper arm should remain still throughout and only the forearm should move.
• Alternate after each set.
• Repeat for the desired number of repetitions.

Breathing technique: Inhale while lowering dumbbells and exhale while pushing them up.

Primary muscles worked: Seated Dumbbell one-arm Tricep Extension targets the triceps; the muscles on the back of your upper arm, trapezius, and deltoids.

Secondary muscles worked: Forearm muscles (wrist flexors, wrist extensors)

Equipment: Dumbbell, Bench or Exercise Ball.

Exercise benefits: These exercises help to strengthen the triceps, increases the stability of the elbows and shoulders, and sculpts the arms.

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How to lose weight fast by walking

If you want to lose weight make sure the number of calories you burn should be more than the number of calories you consume on the same day.

Want to lose 1 pound in 1 week?

You can easily achieve this by walking.

Walking is classified as a moderate-intensity activity and counts towards your recommended 150- minutes of weekly exercise. Walking lowers bad cholesterol and reduces your risk for both hypertension and diabetes.

If you want to lose 1 pound (0.45 kg) you must create a calorie deficit of 3,500 calories. If you want to lose 2.2 pounds (1 kg) you have to create a calorie deficit of 7,700 calories.

To lose 1 pound per week you need to walk 5 miles or 10, 000 steps a day.

1 pound=3,500 calories

1 Pound weight loss per week = 500 calorie deficit per day

1 Mile = 2,000 steps=100 calories burned

5 Miles=10,000 steps a day=500 calories burned

Burn 500 calories by walking 10, 000 steps per day to achieve your 1 pound weight loss per week goal.

You can use a pedometer to count your steps. You can also download a pedometer application if you have a smartphone.

If you are a beginner increase the steps gradually by adding 500 steps each day to reach your goal of 10, 000 steps per day.

Also find Weight loss secrets

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