Yoga poses to lose weight

Did you know that yoga not only helps in maintaining the harmony of the mind, body and soul. But also aids in improving the metabolism of the body. Yoga helps you achieve your desired weight loss. The best part about yoga is that it leaves you fresher and more energetic than before after the work outs. Read about the different yoga poses that will aid you in weight loss.

Yoga  postures for weight loss:

Surya Namaskar
Surya Namaskar is the best yoga has to offer as far as the poses are concerned. It works on the whole body especially on the big muscle group. A beginner can start with a few rounds of it and gradually increase the number of rounds. It helps to lose weight.



Warrior Pose
The warrior pose strengthens the hamstrings, thighs, legs and ankles as the body weight is transferred on the thighs with the forward bend. It helps to stimulate abdominal organs which can help increase the stamina. Stamina built up can help you to keep going over a longer period of time.



Cobra Pose
This is the pose which works on the chest and the back region. The heart opening pose helps to take deep breaths resulting in more oxygenated blood being pumped to different parts of the body. The oxygenated blood helps to burn the fat. Helps in toning the buttocks too.



Bow Pose
This is more of an advanced yoga pose but not only helps in burning the fat but also helps in toning of arms and legs. One can feel the stretch in the abdominal region taking this pose. The stretch helps to loosen up the fat in the region. Continous practicing of this asana further melts the loosen belly fat.



Side Bends
It's as important to work on muscles in the stomach region as often as working on other muscles group. After a certain age the body stops to grow and the fat starts accumulating in the stomach region. Side bends helps to melt those love handles. These bends might not help to burn a lot of calories but will be instrumental in inch loss.



Konasana 
Konasana stretches the sides of the body and the spine. It tones the arms, legs, and abdominal organs



Trikonasana 
Trikonasana stretches the sides of the body. It tones the arms, legs, and abdominal organs. This aasan also improves flexibility of the spine and hips



Cat stretch 
Cat Strech gives flexibility to the spine. It strengthens wrist joints and shoulders. It massages the digestive organs and tones the abdomen. Cat Strech also improves digestion.



Weight Loss Recipe
You may like to try this tasty, healthy Ayurvedic recipe that will aid in weight loss

Vietnamese vegetable stock

Preparation time: 1 hour

Ingredients:

Water - 2 liters
Sliced carrots - 1 cup
Sliced cabbage - 1 cup
Sliced celery (stem) - ½ cup
Sliced white radish - 1 cup
Salt - 1 ½ teaspoon

Method

-Steam all the vegetables.
-Boil water separately in a saucepan.
-Add two tablespoons of ground vegetables to the boiling water and stir.
-Put the remaining steamed vegetables into the saucepan.
-Add salt to taste.
-Stir and serve hot.

Natural weight loss foods

Weight loss foods are the first options that come to mind when we think of losing weight. And rightly so; food is crucial to daily living, and intricately tied to how much we do or do not enjoy our lives. Below is a list of foods that help you lose weight:

Whole grains

Whole grains are less processed than the refined starches we find in most bread and pasta products. Not only does the refining process remove a lot of essential nutrients from the grain, it breaks down the fiber before you eat it. Eating whole grains that make you feel fuller for longer may help raise your metabolism with the effort your body takes to break it down. Opt for wheat, oats, barley and brown rice.

Foods rich in Vitamin C

Apparently 500mg of vitamin C can burn 30-39 percent calories while you exercise. Bet you did not know this tiny fact about vitamin C. Load up on oranges and guavas on your next trip to the market.

Foods rich in Omega 3 

Omega 3 is responsible for controlling inflammation and rebooting metabolism. Mind you, these food products help you shed the kilos only if you combine their consumption with exercise. Besides fish, you can source Omega 3 from flaxseeds, walnuts and eggs.

Drink plenty of water

Water plays an important role for the body's healthy functioning. Water aids digestion, lubricates the body's joints and even makes calorie burning more efficient. Is that why we habitually sip on water after we eat anything? It is a good thing after all.

But does that mean that simply drinking water is enough for weight management? Certainly not. Simply drinking water is not enough. Also, does this mean that you should drink at least eight glasses of water every day? The urine colour is the best test. If it's translucent or has a tinge of yellow, your body is hydrated, if it is bright yellow, drink up. But excess water can lead to water intoxication and hyponatermia, so ensure that you sip one cup at a time at a regular intervals instead of guzzling bottles at a time.


Green tea

While green tea may boost metabolism; this is not enough to make one lose weight fast, unless people complement it with physical workouts and other alternatives.

Spicy food

The heat from the spices can help in burning calories. That doesn't mean that one must cover all curries with chilli powder; you don't want an angry stomach surging up your throat for revenge.

The truth is capsaicin, found in cayenne peppers, leads to short increases in metabolism, which - by itself - is too miniscule to affect long term weight loss. Hence don't count on spices to pump up your metabolism.

Black coffee

Consume at your own risk: Moderate level of black coffee consumption can result in speeding up metabolism for a short period of time. Coffee is quickly absorbed in the blood stream increasing your heart rate and metabolism. Coffee stimulates the production of adrenaline and cortisone; it decreases your chances of cardiovascular diseases, cancer and type 2 diabetes risks. But...

Extra servings of sugar in it, or cream, increases your calories, excess coffee will give you heartburn and digestive problems.

Oatmeal

Oats & oatmeal are considered 'power foods'. Its glycemic index levels (does not increase insulin levels at a go) make it the best option for a healthy diet and an excellent source for fat loss.

The best way to have a heart-healthy wholesome treat is to mix 1 cup of oats, a pinch of cinnamon, ¾ cup of low-fat skimmed milk and 1 tablespoon of honey.

Or to a bowl of oatmeal, add sliced bananas, peaches, chopped nuts of all kinds with raisins and cinnamon for a sweet but nutritious hot cereal.

Vegetables

They are generally low in calories and fat and many contain fiber. Choose dark colored vegetables for the most benefits. Dark green, leafy vegetables should top your list.

Other great vegetables choices include cabbage, carrots, tomatoes and peppers. Choose from a variety of colours for maximum benefits. Potatoes and sweet potatoes contain more starch but work for weight loss too!

Nuts and seeds

Nuts and seeds have the added benefit of protein. They are filling, and also contain healthy fats, which can help boost your metabolism to help you lose weight. Good carbs work even better for weight loss when combined with a protein source. But remember that nuts do contain fat, so keep a tab on your portions.

Quick tip: They are excellent when used as a topping for salads, fruit salads, casseroles and soups.

Low-calorie diet

Low-energy diets or short-spell diets which combine to less than 800 calories a day can have long term benefits, researchers said from Britain-based Robert Gordon University (RBU).

Catherine Rolland, a member of the research team, said: "We have found that long-term benefits such as weight-loss and improvements in cardiovascular risk, respiratory disorders and fertility are achievable with the use of these short-burst, low calorie diets."

Red wine

Not only does red wine top the list with the lowest sugar content and thus low calories, but it also contains resveratol, that super antioxidant able to combat cancer and reduce signs of aging amongst other feats.

Red Meat Health risks: Myth or Truth?

Studies show that eating too much red meat can increase your risk of many chronic health conditions. 

But what kind of nutrition hole is created when you limit red meat in your diet? The truth is, it's easy to miss out on important nutrients when you cut back on a major food source. So, when you cut back on red meat, make a balanced eating plan to help ensure you don't shortchange yourself on important nutrients such as protein, vitamins B12 and D, calcium, iron, and zinc. 

To get enough of these important nutrients, replace red meat with other foods that contain them. Soy products, such as tofu or soy burgers; legumes, such as lentils or beans; low-fat dairy; dark green, leafy vegetables; nuts; and whole grains can supply many of these nutrients. Also, poultry and fish are leaner sources of protein that provide many of the same nutrients found in red meat. 

Research on red meat Cardiovascular disease: 
In a study, post-menopausal women who substituted vegetable protein for their usual red meat lowered their coronary heart disease mortality by a whopping 30 per cent. 

Arthritis: 

In a recent study, men and women who ate the greatest amount of red meat and meat products and total protein had higher rates of inflammatory polyarthritis compared with people who ate the least amounts. 


Diabetes  : 
If you're at high risk for type 2 diabetes, you may reduce your risk by up to 50 per cent by exercising regularly and eating a diet that emphasises fruits, vegetables, and fibre while limiting red meat and other sources of saturated fats. 

Cancer : 
Several studies suggest that high intake of both red meat and processed meat increases the risk of colorectal cancer. Also, high-heat cooking methods, such as grilling, broiling, or pan frying, provoke the formation of carcinogenic compounds in red meat. You can decrease the formation of these compounds by marinating meat for one hour before cooking, steaming or poaching meat and by turning the meat frequently while cooking over medium heat. 

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

5 causes of a bloated belly

Here are five common causes of a bloated belly. The reasons could be trivial but it's better to get a check-up.

You're not pregnant and you haven't gained weight, but your jeans are straining at the waist. What's going on?

Irritable bowel syndrome
Could be the cause if: You've been bloated on and off for a long time and have also experienced symptoms including pain,constipation and/or bouts of diarrhoea.

A common bowel condition, IBS is a functional disorder which means there's nothing wrong with the structure of the bowel itself, but the way the gut works is abnormal. Peter Whorwell, professor of medicine and gastroenterology at the University of Manchester, says, "We think the gut is over-sensitive in IBS sufferers so it's normal processes which cause the symptoms."

Bloating is one of the most disruptive side-effects of IBS. Some women go up a couple of dress sizes and even need different clothes depending on whether or not they are bloated. For many, it tends to worsen towards the evening, so it can disrupt your social life. There's no cure for IBS, but you can manage the symptoms. "Cutting out cereal fibre eases symptoms by between 30% and 40% in the majority of sufferers," says Professor Whorwell.

This means avoiding wholemeal bread, oats, muesli, digestive biscuits, cereal bars and all breakfast cereals other than rice krispies. But white bread, cakes, cream crackers and most biscuits are fine. Try doing this for three months to see if it helps. Probiotics may also ease symptoms. Try yoghurts, as the probiotic strain they contain has been shown to help IBS.
Doctors can prescribe medication such as anti-spasmodics, laxatives and anti-diarrhoeals. "There's no problem taking laxatives and anti-diarrhoeals in the long term if you have IBS," adds Professor Whorwell.

Flatulence
Could be the cause if: You are passing a lot of wind, but don't notice any other symptoms. We all experience flatulence from time to time — it's perfectly normal to do so up to 15 times a day — and sometimes you may not even notice that you are doing it. While there's no medical definition of excessive flatulence, if it's bothering you and makes life awkward or feels uncomfortable, there are steps you can take to reduce it.

Try cutting down on foods that are high in non-absorbable carbs. Common culprits include beans and pulses, broccoli, cabbage, prunes and apples, and foods containing the sugar substitute sorbitol. These tend to be digested very slowly and can release small amounts of sulphur gas while they pass through the gut.

Nutrition consultant Ian Marber says, "Eat food slowly and remember to chew. Without chewing, food is more likely to pass into the gut partially broken down and there's a higher chance it will ferment and produce gas." Be aware that occasionally, an underlying health condition — including those that are listed here — could also be causing flatulence.

Coeliac disease 
Could be the cause if: You often feel tired; you've lost weight for no apparent reason; you are suffering from abdominal pain. Coeliac disease is an adverse reaction to gluten, which is found in wheat, barley, rye and all foods containing them — everything from pasta and bread to pies and some gravies and sauces. It is an auto-immune condition where the body mistakes substances in the gluten for a threat and attacks them, leading to damage to the surface of the small bowel, which then affects your ability to absorb nutrients from food.

It used to be mainly diagnosed in children, but it's now known that people can go undiagnosed into middle age. If you have these symptoms, see your doctor and ask to have a blood test for coeliac disease. National Institute for Health and Clinical Excellence guidelines state that anyone with bloating and other IBS-type symptoms should be tested for it. If you're diagnosed, you'll feel better once you start avoiding all foods containing gluten.

Ovarian cancer
Could be the cause if: Bloating is persistent and you have other symptoms such as a perpetual feeling of fullness and abdominal pain. The symptoms of ovarian cancer tend to be quite vague, which is often why it's diagnosed late when it's harder to treat. So it's important to be aware of potential signs. Cancer expert Annwen Jones says, "Key symptoms are bloating that is persistent rather than coming and going and increased abdominal size. Look out for persistent and frequent abdominal pain, difficulty eating and urinary symptoms."

"It's unlikely your symptoms are caused by a serious problem, but it's important to get a check-up."

Hormonal fluctuations
Could be the cause if: You are premenstrual or in the early stages of pregnancy. During pregnancy, and just before your period, levels of the hormone progesterone are raised. This can slow down gut mobility or movement, which means food passes more slowly through the body, leading to bloating and possibly constipation. But you can beat the bloat. Exercise can help improve gut mobility and walking for 30 minutes a day could be enough to make the difference. Also, drink plenty of fluids and eat lots of fruit, vegetables and whole grains to avoid constipation.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

10 Best exercises for a flat stomach

A bulging stomach is a problem area for most mortals. Even those who are naturally thin tend to develop a paunch as they step into their 30s.

Our stomachs store fat for a number of reasons; these reasons range from the genetic to plain abuse of food and drink, with little to no exercise. Often, those who invest heavily in exercise and diet to banish the bulging stomach, do so with a vague and incorrect idea of what is needed for a flat stomach. Today, we give you a few exercises that will strengthen and create lean abdominal muscles, help you eliminate a flabby belly and give you a flat stomach that helps you fight disease and ill-health.

The key to a flat stomach is combination

To kick that tummy fat, simply belting away crunches or pushups is not enough. A solo act can't lead to a flat tummy or fat loss. Fitness expert, Sophi says, "In my opinion spot reduction is not possible, there is no way to target a particular part of the body for fat loss."

Your goal should be to build muscle, and focus on fat loss. Whether you are able to drop weight before attempting muscle toning, or tone muscle and then cut fat, depends entirely on how overweight you are, and how many inches you need to lose.

Follow patterned full body exercises like skipping and running to burn energy at an elevated heartrate. The kind of food you eat also helps to cut down that visible and visceral fat. A balanced healthy diet is essential for stomach fat loss.

Drink plenty of water and stay off from stress and anxiety and limit your salt intake. Besides get enough sleep to kick your belly fat.

Mentioned ahead are exercises that will help get a flat stomach.

Note: These exercises will only help you get rid of stomach fat if you practise them in combination with a healthy lifestyle and balanced diet.

Funky standing abs

This is one of the best and easiest exercises to begin with. Stand with your feet below your shoulders, and then tighten your abs slowly bending your knees.

Tilt your pelvis forward, so that your back is curved. Come back to the centre and tilt pelvis backward. Perform this exercise 15 times on either side, or as your workout permits.

Chair leg lifts

Perform this exercise using any kind of chair.

All you have to do is, sit straight with your back flat against the chair, place your hands on the seat of your chair, then slowly lift your knees towards your chest and slowly restore them back.

Carry out slow breathing while doing this. Perform this 2 set exercise at least 10-15 times.

Crunches

This is a good exercise for upper, lower and oblique abdominal muscles. Begin by lying flat on the ground, with your feet placed firmly on the ground, clasp your hands behind your head.

Raise your upper body by squeezing your abdominal muscles and when you are halfway through, hold on for 3 seconds.

Then bring back your body back to floor, slowly. Do at least 30 crunches per set.

Perpendicular exercise

Lie flat on your back, with your hands behind your back. Breathe out, as you lift your legs over your hips so they are perpendicular to the floor; slightly extend the distance between your legs.

Breathe in as you lower down your legs. Start up with 4 to 5 sets, and then increase it to 10.

Dumbbell bends

This exercise is useful for your oblique muscles. Start with grabbing a dumbbell, holding it in your right hand; see to it that your palm is facing your body.

Your feet should be at a shoulder-width distance. Slowly place your left hand on your hip and bend your upper body towards the right, while keeping your head and body facing forward.

Bring back your body to normal position and then repeat the same movement on the left side. Practice 20 repetitions.

Bicycle exercise

Bicycle is the best exercise for toning your stomach. It helps by keeping your stomach stable, along with movements, which burns fat.

Perform this exercise by lying on the floor, place your hands behind your head and bring your knees off the floor.

Bring your right elbow towards your left knee while performing cycling motion, and then switch your elbow position.

Side exercise

This exercise targets your oblique, core muscles and shoulders. Stand straight, with your feet at approximately the width of your hips. Slowly bend your knees and hold dumbbells in each hand.

Lift your hands up, so that the dumbbells are above your head and relax. Then lean your arms, head and torso to the right till 2 counts, then come back to the original position and then repeat it to the left side.

Carry out at least 10 repetitions.

Planks

Lie on the floor, with your face down, upper body supported on your forearms. Raise your entire body off the floor, with the support of your forearms and toes form a straight line.

Carry out 3 repetitions, with 15 to 20 seconds hold.

Clock exercise

To carry out this exercise, you may need an exercise ball. Rest your back on the ball with your feet aligned with your hips.

Stretch your arms over your head, contracting your abdominal muscles, and then rotate your body like a clock. Carry out 10 rotations in each side.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

6 Habits that give you a paunch

We  list out the things that contribute to your burgeoning waistline.

We tend to overlook on certain habits that affect our life. We list down seven such habits that give you a belly pudge and how you can get rid of the unwanted fat gathering around your increasing waistline...

Skipping meals
When you skip meals, you end up overeating later and the fat inevitably finds a way to your midsection. Make it a point to eat small to medium-sized meals every three to four hours daily. We have to trick our body into having smaller meals every two to three hours to keep our metabolic rate high, not making us feel hungry and binge later.

Binge drinking
When you binge-drink, you are inviting flab to settle down on your mid-section. Alcohol contains lots of calories and you often tend to feel hungry while you are drinking. If you want to go out drinking with friends, make sure you opt for red wine — it helps fight paunch. The consumption of alcohol in moderation is fine during weight maintenance. You can choose to have wine as it is a rich source of antioxidants.

Crazy about crunches
Sit-ups tone the muscles and does not affect the layer of fat covering them. Doing 50 or 100 crunches will not make your jeans fitting loose. Instead of doing 50 crunches a day, it is advisable to jog or brisk walk in the park or on the treadmill for half an hour daily to get rid of the belly pudge. Only doing too much of crunches will not help. A proper combination of a good workout along with diet will help you to lose the fat faster.

Consuming 'lite' products
Remember that opting for sugar-free sweets, yoghurt, low-fat snacks or diet sodas will not help in the long run. These artificial sweeteners trigger your metabolism to increase the storage of fat.

Staying away from bread
Whole-grain breads and cereals allow insulin to rise and gradually reduce the chances of adding fat to your belly. Make it a point of include wild rice, whole wheat bread  and oatmeal in your meal plan once a day. Bread made from whole wheat and other processed grains have usually more fibre and are usually no different from homemade chapattis. It is healthy to have some amount of carbohydrates to help in the digestion process.

Fatty foods: a big no-no
Not all kinds of fats are unhealthy. Monounsaturated fats are good for you. Nutritionists opine that if you consume one-quarter of an avocado either in your sandwich or salad, you will lose the fat around your belly soon. Good fats are essential for your body. For example, you can have nuts, healthy oils like sunflower and olive oil. Avoiding them completely will not benefit your body completely.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Healthy habits you can acquire in 60 secs

If you think good health takes time to build, follow healthy habits that you can acquire in less than 60 seconds

From buckling your seat belt and washing your hands, getting healthier may take less time than you think. Both, the positive and negative choices you make every day factor in. Here are eight good habits that will help you achieve optimum health.

Sneeze into your arm 
When you don't have a tissue or a napkin handy to cover your mouth and nose, your best bet is to cough or sneeze into the crook of your elbow, or upper arm. The point is to avoid using your hands, which can easily spread germs around. Covering your nose also prevents germ-laden droplets from launching into the air, where they can land on frequently touched surfaces and infect others.

Give your eyes a break 
Many office goers and students spend several hours a day staring at computer screens, where a combination of glare, slumped posture and poor lighting can trigger a strain the eye and headaches. To protect your eyes from the daily screen time, build in frequent rest stops. Eye specialists recommend the "20-20-20 rule": For every 20 minutes you spend at the computer, glance away from the screen for at least 20 seconds by looking at an object located 20 feet away. Giving your eyes a breather allows them to focus on something else. It is also a good idea to stand up, put your hands in the air, and take a long stretch to promote blood flow in the body.

Apply sunscreen all year round 
Applying sunscreen on a regular basis can protect skin not only from a tan, but also from the visible signs of aging, and can reduce the risk of skin cancer. So rain or sunshine, make sunscreen part of your daily morning routine.

Drink lots of water 
Drinking eight glasses of water a day is a must, but we suggest avoid keeping count. Your body is composed of 60 per cent water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. Adequate hydration also keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.

Microwave the kitchen sponge 
The toilet seat may seem like the most germ-infested item in the home, but studies have shown that the kitchen sponge supersedes the list. A kitchen sponge's frequent use to clean dal or sabzi spills, as well as, its moist and porous texture, make it a breeding ground for foodborne bacteria, and mildew. To stop the spread of germs, make sure it is wet, then leave it in the microwave for 45 seconds every evening.

Count up to 20 when angry 
If you are seething with anger, count up to 20 and take a slow, deep breath between each number. This simple technique can reduce your temper and cool your nerves. Counting distracts your mind, which gives you some time to distance your emotions from the situation that is ticking you off. If you are still angry, keep on counting and deep breathing until you feel calmer, and more in control. Taking slow, deep breaths helps to switch the nervous system from a sympathetic system response, to making you feel more relaxed.

Brush your tongue 
Preventing tooth decay and gum disease requires daily brushing. However, cleaning your tongue is an important step to keep your mouth clean. Research shows that a periodontal disease is not only a threat to your oral health but its effects go well beyond the mouth. The back of the tongue is also a popular site for bacteria and germs that can give you bad breath. After you've brushed your teeth, brush the surface of your tongue from back to front. Doing this once a day removes plaque-causing bacteria and food particles trapped in the tongue, and freshens your breath.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks