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.

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

6 waste of time gym workouts

With tight work schedules, you should be revving it up while working out. Here are things to not waste time on at the gym

1. Focusing only on machines 
Working out on machines is not a bad thing. However, if you are putting all your time and focus on these equipment, you are wasting your time at the gym. A machine workout does not even give you half the impact of freestyle exercises. Experts say that equipment were originally designed to supplement the last portion of your workout when your muscles are so fired up that you simply don't have the strength to carry on further with free weight technique.

2. Indulging in static stretching 
A recent study published in The Journal of Strength and Conditioning Research, found that static stretching — stretching muscles while the body is at rest to gradually lengthen a muscle to the point of discomfort and holding that position for 30 seconds or more — before a workout actually decreases muscle strength by 5.5 per cent. The purpose of static stretching is to improve flexibility and cool your body down, and is therefore effective afterwards. To avoid injuries before a workout, you should be indulging in dynamic stretching — a techniques that closely mimic movements made during different exercises.

3. Doing excessive warm up 
You do not need to warm up each time you start a new set of exercise at the gym. For instance, if you are combining chest, shoulders and triceps on a single day, you may warm up with chest exercises, such as push ups, and skip lateral raises and triceps extensions. The latter are unnecessary as your shoulders get worked all along with chest exercises.

4. Spending a lot of time on cardio 
When you cannot afford to spend more than an hour at the gym, spending 45 minutes on cardiovascular exercises is a waste of time. Exercises such as cycling and running elevate your heart rate and burn calories. However, doing only cardiovascular workouts is not a balanced exercise routine, because they do not promote muscle strength and density. To have that you must indulge in equal amount of strength training. You can choose to alternate between an hour of cardio and strength training every alternate day during the week, or include two 30-minute sessions of cardio and strength training in an hour.

5. Sitting down 
It's a good idea to rest for a few minutes between sets. But you must make sure you do that while standing up and not sitting down and chatting. Sitting down immediately after a rigorous set will lower your heart rate in a hurry. Experts suggest that indulging in light activity between sets such as walking about, is a great way to improve recovery. However, passive recovery techniques such as sitting to cool the body down lead to regression rather than recovery.

6. Improper form 
Whether you're engaging in cardiovascular exercise or strength training, if your form is not proper, you're doing yourself more harm than good and ultimately wasting your time. It's a good idea to do a few low resistance practice reps before you indulge in heavy weights. While you do so, pay attention to your form so that you can get most from movement when lifting heavy weights for chest, biceps, back or legs.

Health benefits of eggs

Don't be afraid of eggs. They are a super health food and can be prepared in many interesting ways

Around the world, eggs have been a breakfast staple from time immemorial and for all good reasons. Afterall, an egg is a storehouse of vital nutrients, making them an integral part of a healthy diet. And for those of you who are afraid of indulging in this power food because you're worried that it will add to your weight, remember, one egg contains about 80 calories and about five grams of fat. Hence, smart consumption is a far healthier option to cutting them out completely.

Eggs are a well known rich source of protein — an important building block of bones, muscles, cartilage, skin, and blood. The body uses protein to build and repair tissues as well as making enzymes, hormones and other body chemicals. Unfortunately, unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. Thus eggs are the perfect sources and a smart food choice for those who reduce their intake of carbohydrates in a bit to lose excess weight.

Another important nutrient you'll find abundantly in egg white is riboflavin or Vitamin B2. And for all of you wondering what's the benefit of this nutrient, Riboflavin is a water-soluble vitamin which is involved in vital metabolic processes in the body and is necessary for normal cell function, growth, and energy production.

The yolk, which many of us avoid out of fear, is actually a very healthy food, if consumed in moderation. Mainly fat, the yolk contains 1.33 gm of cholesterol per 100 gms and is a rich source of vitamin A, B vitamins, calcium, phosphorous, lecithin and iron. Incidentally, the iron found in the yolk is easily digested and assimilated in the body. According to nutrition experts, one can eat one whole egg every day without harming one's cholesterol and other blood-fat levels. But for those who crave for more eggs, you can reduce fat by using one whole egg and the whites of the rest of the eggs.

And now for all the ways you can eat them. There are four basic ways in which eggs can be prepared. They are us under:

Boiled
For many of us, this is a comfort food that brings back yummy childhood memories. Boiling an egg is one of the healthiest way you can consume it and is the perfect option for those watching their weight. To make the perfect boiled egg, drop the eggs in their shells (preferably at room temperature) into simmering water, and cook for three to 10 minutes on a medium flame. Here's the interesting part. A short cooking time produces a soft boiled egg, with a runny yolk while boiling the eggs for a longer time will give you a nice hard boiled eggs, which can be eaten plain, sliced, mashed and even added to variety of dishes.

Poached
You may have heard the term often and wondered what exactly the hype is all about. Well, to put it simply, a poached egg is one that has been cooked by poaching it in water. Like a boiled egg, this too is an oil free preparation method. To poach an egg, let water simmer in a pan. Crack the egg into a small bowl and then gently slid it into the pan. Cook the egg until the white has solidified but make sure the yolk remains soft. The 'perfect' poached egg has a runny yolk, with a hardening crust.

Scrambled
A scrambled egg with bacon, hash browns, baked beans and toast, now that's what a perfect American breakfast consists of. This preparation of eggs is an all time favourite with kids. For the perfect scrambled egg, all you need to do is whisk up the eggs in a bowl before pouring them into a hot pan. Whisking will make the batter airy resulting in a light and fluffy preparation when done. Once you pour the batter into the pan, allow it to set for a few seconds and them stir through it and scramble it up. You can add a variety of ingredients like fine chopped vegetables, cold meats, shredded chicken or cheese for more texture and flavour. These can either be mixed into the batter or served as a side dish. Alternatively, pour the egg batter into a hot pan, allow it to settle and cook for a while, arrange the ingredients in a neat line at the centre and then fold the edges over. Cover the pan and let this cook for a minute or two on a slow flame. Incidentally, the all time Mumbaiya favourite, the burji — made with eggs, finely chopped onions, tomatoes, chillis and coriander — is the Indian version of the scrambled egg.

Fried
Last but not the least, is the the fried egg. For many of us who are forever racing against time nothing makes for a more filling meal than a couple of fried eggs jammed between slices of bread. Fried eggs are made by cracking the egg into a hot, oiled pan. In fried eggs too, one can either go for the egg well done or for sunny side up. In the former version, the egg is fried well on both sides thus ensuring that both, the white and the yolk are cooked. For the latter, the eggs are left to cook on one side only. Thus, while one side of the egg gets cooked, the top side, especially the yolk remains runny. To get the perfect sunny side up, heat oil in a pan. Crack the eggs into it taking care not to break the yolk. Let it cook for about five minutes or till the whites by the yolk are cooked to your choice. Slide the eggs off carefully into a plate.

Here's how the nutrition in an egg can be broken down: A hen's egg of 60 gms consists of:

7.9 gms of protein
7.9 gms of fat
103kcl
36 mgs of calcium
132 mgs of phosphorous
1.26 mgs of iron

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

Flatten your bloated tummy

The first step to flattening your jelly belly is to figure out its type. Here's how you can get a midriff makeover

For most women, the biggest body hang-up is often their stomach. But before throwing yourself into a heap of sit-ups and crunches, figure out your belly type as there's no one-size-fits-all solution to getting wasboard abs.

Tummy type one: Bloated tummy
If you wake up with a flat stomach but go to bed with a swollen one, you're probably suffering from bloating. This is caused by sluggish bowels, a poor diet, food intolerance or eating too quickly (you end up swallowing too much air). The solution is to make a note of what bothers your tummy and avoid this for a few days to see if it leaves you looking any flatter. Keep your bowels healthy, eat plenty of fibre-rich foods (wholemeal bread, pasta, fruits, and vegetables), chew thoroughly and drink around two litres of water a day to aid digestion. Instead of stuffing your face thrice a day, eat three mediumsized meals with healthy snacks in between.

Tummy type two: Stress tummy
Too much stress can also give you a fat stomach. Higher stress levels mean a lot of cortisol, which dumps fat all over your stomach. To slim down, you need to calm down. A stress tummy is easy to identify - women who have them tend to have slim arms and legs but a little swollen tummy. Besides cortisol, stress causes you to make the wrong food choices and thereby making you fat. Sugar and heavily processed foods up your body's stress levels. Put calming, wholesome foods into your body instead, such as lean protein (turkey, chicken, fish) and lots of vegetables for more energy and better health.

Tummy type three: Post-baby tummy
If you've had a baby in the last few years, your tummy probably isn't your favourite body part. However, help is at hand. The most effective post-baby exercise is working your pelvic floor muscles, which are the ones you'd use if you wanted to stop yourself from peeing midflow. Clench them for a few seconds and release, then repeat. Do them every day if you can.

To encourage fat burning and improving your energy levels, take fish oil supplements.

Good fats have the same effect, so include plenty of nuts, oils, olives, oily fish such as mackerel in your daily diet.

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