11 easy tips on how to eat less?

Eating less can prove very successful in losing weight

If you have stumbled upon this page, you would certainly be trying to lose your weight. And, if that’s the case, one thing that you may have known by researching various weight loss tips is to eat less. Yes, eating less is the most prominent method to lose those extra pounds. But, eating less may not seem as simple as it sounds. Just following your healthy diet and keeping your mind away from all the delicious temptations might require a level of self control. But, don’t worry as we have got you covered. Eating less can be the first step towards your overall health and you can modify your daily actions to avoid any unhealthy food habit so that you take control of your diet. These are the 11 worthy strategies that you can use to reduce your portion size, eat less and this with not feeling hungry :-

Include plant based protein in your meal

Plant based protein can help you feel full and eat less

Not just helping in developing healthy muscles, proteins are very helpful in making you feel fuller than fats or carbohydrates. Including plant based protein food items in your every meal or snack can help you feel fuller longer. Plant based protein items also have fiber in them which is not found in animal proteins. You can add nuts and beans into your salad or pair the crackers with some hummus. Animal based proteins can also be used in many ways. Include Greek yogurt in your smoothies, add poached eggs into the vegetable soup or add hard boiled eggs with the vegetable salad.

Eat using smaller cutlery

A smaller sized plate can actually make you eat less

One physiological trick that can actually be used to drink less is to use small sized cutlery. The size of the plate and the fork you use while eating can literally affect your hunger. According to researches, people tend to fill 70% of the plate regardless of its size. You can use this truck in your favour. Using a smaller plate will give you the illusion of eating bigger portions and you’re more likely to eat less. The same trick goes with spoon and fork. Apart from this, color of your plate can also affect your hunger. A plain white colored plate can increase your hunger while a patterned blue color plate will trigger your brain to eat less.

Set calorie limit for meals

You will be able to eat less by setting calorie limit for each meal

People who set calorie limit per meal rather than the calorie limit for a whole day are likely to eat 219 calories less than those who set limit for the whole day, as per a research by University of Singapore and University of Michigan. People who set daily calorie limit often ignores important day meals like snack or dinner because they have over-consumed the previous meal. You can go more advanced to set the limit of various nutrients like protein, vitamin, fats and fiber in your meal to ensure that you’re getting the necessary nutrients you need while maintaining proper food intake.

Analyze your eating habits

Analyzing your eating habits can help you eat less

Sometimes, the food we take is not because of the hunger we have. Craving can also be the result of your feelings of anxiety, discomfort, boredom or happiness. All these emotions can make you crave for some snacks. This meal is not associated with your hunger. You should take time to study your eating habits to reduce snack intake. Whenever you find that you need to eat snacks, take a 20 minute hold time when you can assess your hunger cues. You will be able to find out if you want to eat because you’re hungry or it’s just because of some emotion you’re feeling.

Drink enough water

You can eat less by drinking enough water

Our brain can’t work well to find the difference between hunger or thirst. This makes us eat an extra meal when our body needs just water. You should drink enough water to stay hydrated throughout the day to avoid such confusion. Apart from that, drinking water right before meal can make you reduce hunger. Replacing high calorie juices that don’t make you full with zero calorie water can really help you eat less food. Your stomach gets full easily and you will be able to reduce the total calorie count of the meal without feeling hungry.

Add pepper to your meals

Adding pepper to your meal can make you eat less

One spicy way to make you eat less snacks is to add pepper to your meal. Adding spices to your meals will actually make you eat less. Capsaicin, a compound which is present in hot peppers has the ability to reduce your appetite. There are researches proving that adding pepper to your snacks can reduce the intake by 190 calories. One another such way to eat less is to add ginger into your meal. Drinking a cup of ginger tea before taking a meal can literally help you reduce your hunger.

Start your meal with a vegetable soup or salad

You can eat less by starting your meal with a vegetable soup or salad

You can actually reduce your food intake by eating more food items. Starting your meal with a bowl of vegetable soup or salad can have amazing effect in reducing your appetite. You will also be able to reduce your overall calorie intake. These starter meals have a large amount of water along with rich fiber present in vegetables and a low amount of calories. Eating salad or vegetable soup before meal increases your vegetable intake by 23% and reduces energy intake by 11% as proven by studies. But, don’t overdo it. A simple salad with low calorie veggies and minimal dressing is what you should by sticking to.

Listen yourself chewing

Listening yourself chewing can actually make you eat less

One interesting trick you can follow to eat less is to listen yourself while eating food. Researches have proven that people who listen the sound of the chewing food naturally eat less. A study on two group one who wore headphones and other were not found that the group who eat food while wearing headphones ate more than the other group. That is the reason why you should avoid any distraction while eating. Watching television or listening to music while eating can make you eat more as you’re not able to listen yourself chewing.

Eat more soluble fibers

Eating soluble fibers in your meal can help you eat less

Soluble fibers have the ability to slow down your digestion as they produce a thick gel making us not feel hungry. That’s the reason why you should include fiber rich food items in your diet if trying to eat less and not be hungry. Food items such as oat meal, pear, beans, chia seeds, flax seeds and apple are rich in fiber and can make your tummy feel fuller. You can add beans to salad, chia seeds to smoothies and yogurt, diced apples to a bowl of oatmeal or just eat a fruit to make your stomach feel full.

Try eating with the wrong hand

One interesting trick to eat less is to make use of your wrong hand while eating

There’s an opposite relation between the amount of time we take to have a meal and the amount of food we intake. The less time you take to eat food, the more are the chances to eat more. One trick that can help you eat less is to slow down your eating. Our brain takes around 20 minutes after eating that the stomach is full. So, eating slow can be really helpful and one way to eat slow is to make use of your wrong hand. Using wrong hand while eating can reduce food intake by 30%. You can also try to use chopsticks (as far as you’re not an expert in using it).

Play with your snacks

Just drinking water or chewing gum as snack can help you eat less

The time between the important meals of the day can make you feel hungry and it’s general to crave for some evening snacks. But this craving can destroy your whole diet. So, why not to play with your snacks? Drinking water or just chewing a gum can make your hunger go away and help you avoid any calorie rich snacking. Apart from that, eating a fruit or vegetable as a snack, or a protein rich protein bar can help your appetite go away.

Eating less can be a big step towards an healthy lifestyle especially when trying to lose weight. The target that you set for yourself in losing weight will be easily met by eating less. These are the 11 best methods and tricks that you can easily implement in your daily actions. You will be able to eat less and that without feeling any need to eat more. Remember building a new habit takes time and when trying to eat less, it can normally take 20 to 90 days. But, when you follow the above tips with dedication along with a healthy diet and proper exercise you will be able to get down to the weight of your desire.

Mystery solved – How to be Fat Protein efficient

A person who is fat protein efficient can efficiently digest fat and protein

The world today follows a strict diet. But, ever noticed that the diet that works wonderfully for your friend may not give you the satisfactory results. This is because of many reasons. Some of them are even unknown. While you may rely on the popular Keto, Atkins and Paleo diets, one approach that is gradually gaining attention is a fat protein efficient diet. This new approach is quite scientific and even the professional athletes don’t have enough knowledge about it. Unlikely the normal diets that are made for the masses, a fat protein efficient diet is a new approach based on the principles of metabolism. And, by metabolism, we don’t mean the fast metabolism and slow metabolism only. As everyone is different and there is no universal answer to cater need of everyone a fat protein efficient diet is the modern solution to an effective diet. This article discusses the basics of fat protein efficient diet and there are also examples of fat protein efficient diet for your reference. Keep reading if you’re also looking for results :-

What it means to be fat protein efficient

People who are fat protein efficient feel it easy to utilize fats and protein — People who are fat protein efficient feels it easy to utilize fats and protein

Being fat protein efficient is connected with metabolism. Our metabolism affects our calorie intake and calorie expenditure. Metabolism of every person is different making it difficult to get benefits from the usual diets that we know. Our body has a metabolic cycle that creates, transfers, stores energy and clears cellular waste. The Basal Metabolic Rate (BMR) decides the minimum calories out body needs to perform certain functions like breathing, blood circulation, cellular growth and hormone regulation.

This gives way to metabolic typing diet. Our metabolism can also affect the body’s ability to digest fat, protein and carbohydrates. If described in simple words, a person who is fat protein efficient can efficiently digest fat and protein. However, this efficiency is different in different people due to different body type, genetics, lifestyle and athletic needs. The metabolic type dieting is based on the metabolic type. There are three metabolic types :-

Fat protein efficient
Carbohydrate efficient
Mixed dieters

People who are fat protein efficient feel it easy to utilize fats and protein better than they utilize carbohydrates. They can easily convert fats and proteins into energy and makes use of this energy. People who are fat protein efficient will be benefited by taking a diet full of fats and proteins. Maintaining a low calorie diet can be a problem. People who are carbohydrate efficient can more efficiently make use of carbohydrates than proteins and fats. While people who are fat protein efficient are called fast oxidisers, carbohydrate efficient people are termed as slow oxidisers and they struggle digesting food rich in proteins and fats. Craving for desserts and getting major weight changes is common in carbohydrate efficient people. People who are mixed dieters can equally utilize fat, protein and carbohydrate. Their craving is equal for desserts and savory food items and often have a mild appetite. Knowing your metabolic type will help you choose a dietary plan that fits you metabolism and gives maximum results whether you’re trying to lose weight or gain it.

If you are also a fat protein efficient or wanted to be so, you have to follow the fat protein efficient diet. People who are fat protein efficient are fast oxidisers and can fastly oxidise carbohydrates. If you are a fat protein efficient person and eat food rich in carbohydrates, your body will rapidly utilize it and you will need to eat more to eliminate the hunger. This leads to overeating. But, as fats and proteins take time to be utilized, following a fat protein efficient diet can avoid any chance of overeating. This can make health improvements faster and better.

Fat protein efficient diet examples

A fat protein efficient diet includes high percentage of fats and proteins along with some carbohydrates

Following a diet according to your metabolic type is very important to maximize your weight loss. This diet will give you an opportunity to know your strengths and weaknesses and yield better results than a normal diet. While the process can be a bit tricky, you can include 50% protein, 30% fats and 20% carbohydrates to improve your dietary intake. While your goal may be to become a fat protein efficient, it is also necessary to include carbohydrates in your diet. Your body needs every nutrient to perform it’s function smoothly. With a majority of fatty foods, you can include these items in your diet:-

Red meat, dark meat chicken
Dairy products like yogurt, full fat milk cheese and cream
Fatty fishes like salmon and tuna
Low sugar fruits like grapefruit, orange, melon, kiwi, berries
Pork loin
Eggs
Olive, coconut and avocado oil
Seeds and nuts
Low carb vegetables like mushroom, kale, spinach, bell peppers and broccoli

The fats that you take should be in the form of natural fats or oils. The food items containing carbohydrates should be full of fiber like fruits, vegetables and whole grains. If you want a specific meal plan, we have got you covered. You can follow this simple meal plan that is rich in fats and proteins and also have a few carbohydrates:-

For breakfast, you can have a whole wheat bread with butter, bacon or eggs ; or you can have a bowl of natural yogurt with berries.
For lunch, you can include sneak, green beans or have brown rice tossed in coconut oil with some broccoli, cauliflower or roasted chicken.
For dinner, you can eat poached eggs with asparagus, topped with walnuts, cheese, lettuce and celery.

You should also consider the concept of macronutrients when following such diet plan. Macronutrients or macros are carbohydrates, fats and proteins. Tracking your macro ratio can help in building a weekly meal plan. A fat protein efficient macro ratio can be 40% fat, 40% protein and 20% carbohydrate.

The macro ratio stated above can also be changed. But, be sure to also include carbohydrates in your diet when following a fat protein efficient diet plan. If following such diet, you are advised to eat six times per day as your body will try to oxidise fastly. Try to eat full portions of the advised food during every meal for better results. Along with the fat protein efficient diet stated above, Keto diet, Paleo diet or Atkins diet will also work for you if your goal is to lose weight and you are a fat protein efficient person.

A fat protein efficient diet can do many wonders for your body — A fat protein efficient diet can do many wonfers for your body

If you’re wondering about why you should opt for a metabolic type dieting whether you are a fat protein efficient or not, these are the reasons to make you believe it’s effectiveness:-

People trying to be fat protein efficient follows a diet rich in fats and proteins, this protein rich diet will make it easy to increase body mass and body’s protein content.
Some people have a metabolism that rapidly oxidises the food they take. This makes them feel hungry all day long making them crave for bigger portions. Following a fat protein efficient diet makes it slower to oxidize these nutrients and with slow utilization, you will not feel hungry all the day.
Storage of carbohydrates in your body can make you fat. Following a fat protein efficient diet reduces the carbohydrate intake in your body and the reduced part you take is healthy and rich in fiber.
Many people decides to leave their dietary restrictions on the way just because of not getting results. But, following a fat protein efficient diet will give assured results if you are trying to lose weight.

The ability of a person to lose, gain or maintain a certain weight depends on certain factors and metabolism is one of those factors. As such, a fat protein efficient diet that is developed on the basis of one’s metabolic type can prove to be quite satisfactory. But, the thing that you should know is that metabolism is subject to change. If the metabolic type is not analyzed correctly, it can result in serious health issues. Also, the diet limits the intake of carbohydrates in your body. This can make you light headed when there’s a need of an immediate energy. While fat protein efficient diet can work wonder if compared to cookie cutter diets, it is better to first consult a nutritionist. Ask for advice, find out any matter of concern and be ready to accept changes.

11 secrets on how to tone your body

A toned body is what everyone wants and there are some secrets behind it

Every person wants to tone his/her body. After all, looking good and attractive is something that everyone aspires. And, this little aspiration is enough to make you spend some heavy pennies for a gym membership (even if you get there just for a few days in a month). The harsh truth, however is that merely an exercise routine is not what your body relies on. The relation between a good diet and good exercise for toning your body is quite deep and confusing. This complexity of your body simply shows how complex it is especially when trying to get it toned. But, don’t worry as we are sharing with you 11 known secrets that will actually help you in this goal of yours. Whether you’re a male or female, you can follow these secrets to tone your body :-

Try to walk everywhere

One simple trick to follow while toning your body is to walk. Unlike the high intensity exercise that results into a higher fat burn, walking is a simple low intensity exercise that whose fat burning ratio may be low but works ideal for everyone. It doesn’t demand any equipment, just a pair of good walking shoes and you can find innumerable opportunities to walk. You may go to the office, go for the shopping mall or store or visit your friend’s house by walking. Walking as an exercise attacks on the deep abdominal fat stored in your body making it getting leaned steadily.

Hydration is important

Keep your body hydrated when trying to tone your body

Staying hydrated should be your priority while trying to tone your body. A lack of water in your body leads to muscle breakdown. A body with inadequate water also bloats up. The fact that our body is 70% water proves how much water can do for it’s function. Water is found working to increase metabolism, enhancing blood circulation and immune system function and releasing waste our of the body. You should try to keep away from energy drinks or soda while finding ways to be hydrated. A plain water works best to keep you healthy. You should drink at least the recommended 8 glasses of water. You may add flavors if plain water doesn’t interest you.

Do push-ups

If you want to tone your body at home without using any workout equipments, you can choose to do push-ups. This simple exercise focuses on all the parts of your body and doesn’t require anything at the same time. When every part of your body gets active, your muscles get toned. If you’re a beginner and doesn’t have knowledge about doing it, you can easily find it online. Push-ups may be difficult to start with, however, after you’ve grabbed a slight control over it, you may practice doing at least three sets of twelve push-ups for three times in a week.

Eat right

You’ll have to pay attention to what you’re eating to tone your body efficiently. Remember that a good diet is the key to tone your muscles at home and that without using any equipment. You have to be quite mindful about what you’re eating and may have to give up on your favorite delicacies. It’s common that you should be eating less calories than you are consuming when leaning out your muscles. It may or may not demand a change in your food habits. You should be ditching refined carbohydrates like pasta, rice and white bread and resorting more to saturated fats like cheese, eggs and nuts.

Increase your protein intake

Toning your body requires working on your muscles. If you’re thinking about toning your body, you should be worried about what you need to eat. You should eat a diet that is rich in protein as protein helps in building and maintaining the muscles properly. Increasing your protein intake is important. You should eat protein rich food items like hard boiled eggs, broccoli, sprout salad, avacado, whole grain bread, tofu, cheese, Greek yogurt, soybeans, nuts, shrimps, beef, salmon, mushrooms, milk, etc. to tone your body.

Don’t compare your progress with others

One secret that will actually help you in toning your body is to not compare your progress with that of others. Social media has made it easy to know the best, but it has deteriorated a person’s mindset where you wants to achieve what someone else is doing rather than being the best version of yourself. Keep in mind that toning your body depends on factors like proper diet, exercise routine, age and genetics. Your progress might be slow as compared to your friend or you may not look great as those social media influencers, but that’s not a thing to worry until you stop your activities due to it. Remember, every body is different after all.

Turn your aggressive mode on

You should try plyometric training when trying to tone your body

One trick that will specially help males who want to tone their body is to get into an explosive mode. Move your body as fast as possible with different training activities. Plyometric training works best for that matter where muscles releases maximum force in just a short period. Such exercises include jumping and fast movements. Example of plyometric training includes reverse lung knee ups, box, jumps, clapping push-ups, tuck jumps, burpees, jump squats, skipping rope and sprinting. Such exercises can enhance your athletic performance and tone your muscles.

Start slow and set realistic goals

You need to set realistic goals for toning your body and start slow

Getting tangled in the beginning is a common problem when trying to improve your body in any manner. If you want to tone your body, you should first decide what you need to achieve. Setting goals works as a motivation that pushes you to hit the gym or avoid a high calorie meal. You should set goals that are realistic enough to be achieved. You may not be able to exercise for an hour daily for weeks especially if you’ve just started. Instead, start slow like 10 minutes of exercise for three times a week. You’ll be more likely to stay motivated.

Stretching is underrated

You can tone your body by stretching different body parts

Yeah. Stretching needs more emphasis than it’s actually given. You can benefit your body a lot in toning it simply by doing simple stretching exercises for just half an hour. Apart from preventing any aches and injuries, stretching different body parts make them flexibile and toned and lead to balance enhancement. Different stretching poses in yoga can be done to make different body parts active. Pay more focus to chest stretch when trying to tone muscles. It requires standing still with arms straight and lifting them back while keeping back straight and shoulders down and relaxed.

Go punching

You can effortlessly tone your upper body by punching

One exercise that works wonderfully particularly for toning your upper body is to punching. You easily practice this exercise at home. All you need is some good light weights. Stand shoulder width apart keeping your core tight and start hitting the weight. With alternative fists, try to punch the weight in a straight line in a fast pace for around 60 seconds. Let it be hard and fast. Repeat the whole process in a set of 8 or 10 and get an incredibly toned chest and shoulders.

Mix different activities

Mix different types of activities when trying to tone your body

Last secret you should remember while working to tone your body is to mix all the activities. Your body might get used to one activity and may not give similar results. Adding a variety to your exercise routine. Don’t let your muscles relied on just a set of similar ecercises. You may do stretching and yoga poses for a few days and do heavy training interval training for the other days. Your mind will stay fresh and active and you won’t suffer any workout boredom. It also works as a great all-round fitness base.

As toning your body requires a certain level of patience, hard work and will power, these are the 11 secrets that you should know when trying to tone muscles. Depending upon the different factors that includes the consistency of your exercise and the meal you are eating, it can take roughly 4 to 8 weeks to tone your body. But, the time frame shouldn’t stop you. Follow the tips above and you will be able to tone your body the way you want.

9 simple running motivation tips that work

Just started the new routine of running a few miles every morning? Well, whatever the reason is, staying motivated to run will help you stick to your running goal. Yeah, that alarm sound may feel very irritating and you’ll feel like skipping it for just one day. The whether may be against you, or you may be not feeling alright. But, this ” “maybe” is maybe due to your lack of motivation. Remember the first time that you started running. You decided to run as you were planning to achieve something. Keep this in mind and follow these simple 9 tips to let your body and indeed your brain stay motivated to run :-

Listen to a different kind of music

Girl listening to music to stay motivated to run

Music can actually act as a motivator while running. No doubt, people normally tend to listen to plug in their earphones while running. So, if you are not feeling well about going for a run and feels like just relaxing on the bed, you can try listening to music. One thing to note that if you already listen to a particular kind of music for running, you should try changing the type of music you listen. You can easily improve your running performance by letting your body say that it can do it. For that reason, many people tend to listen rocking and upbeat music as they inspire people to move. You can try to change this. If you regularly listen to rocking music while running, changing it will act as motivation. You may substitute it with a calm music, a podcast or even an audio book to stay motivated to run.

Find a running partner

A running partner will act as a running motivation

Running can be a lame activity sometimes. You may be bored of this daily activity. This may tempt you to skip it. One thing that can incredibly motivate you to run is to find a running partner. The another person who is going to run will also motivate you to run. You won’t feel any possible lameness and the mutual commitment will make you both get interested to run. And, since the new person might not have the good knowledge about running, you may offer assistance to him/her. Whether it’s sharing about necessary training and gear required or making them committed toward running, you will also feel motivated to run. And, if that’s not enough, you can also seek help of an expert by booking a few running sessions with him.

Connect yourself with nature

Connect with the nature around you to stay inspired to run

Another motivation tip to help help you run is to get connected with the nature. As you are outside, feel the freshness of cool breeze flowing in the morning. Breath in this fresh air and let your lungs inflate with it. Notice the natural beauty surrounding you. This will refresh your mind and you will stay inspired to not skip it. Connect yourself with the beauty of the lake, trees and the hills around you. This will act as a mood booster. While running, observe the nature’s voices coming your way. Notice birds and animals in the area around. If you live in a big city surrounded by big buildings rather than hills, you may still run to natural parks, observe the local scenery, the colorful plants and trees to stay motivated.

Set running goals

Setting running goals will motivate you to run

You should set achievable goals around running to not feel bored. Setting goals around running according to what your requirements are will reduce chances of skipping runs. These goals can be anything like running a marathon of running 60 miles in a month. A running streak can be an other goal where you will run daily for a set period of time, say 1 mile per day for 30 continuous days. Along with setting goals around running, you should also stay reminded of your goals. You can do so telling people about your goals, writing them in your diary or noting them on your training schedule. You should also schedule enough time to run out of your routine to avoid any time shortage at the final moment.

Reward yourself

Give yourself a good reward for completing your running goals to stay motivated

You can let your mind stay motivated to run by giving yourself a proper reward. Rewarding yourself will work as running inspiration. You just need to celebrate your achievements in your favorite ways. It can anything like showing your medal or trophy earned by participating in marathon to friends and family or just having a delicious treat after running. You can have your own ways of celebrating that run. You may buy some needful groceries on the way back home or have a tasty drink to pull away the exhaustion. Another worthy trick to try is to paste stickers on the calender on each day you go for run. Record the number of stickers at the end of the month and if you cross a certain number of stickers, give yourself a bigger reward.

Run on Mondays and in mornings

What can be more stress relieving than starting your Monday with an excellent run. As the starting of week, Mondays set your mood and pattern for the rest of the week, you should never skip running on Mondays particularly. When you run in the week start, you feel the motivation to run for the whole week ahead. You will try your best to not skip running the other days and will have a clear idea about how much to run to accomplish your goals. And, while it is not bad to run in the evening, it is advised to run during morning time as it will be more challenging to find enough time during evening hours. With a morning run, you’ll be having illusion of having extra hours in your day and you may get chance to run in the evening too.

Add variety to your running routine

Explore new running routes and areas to feel inspired to run

Boredom is one of the reasons why our mind makes excuses to not go for a run. The same morning smell, same scenery, similar surroundings and voice may overwhelm your brain. Adding a variety to your routine will be a great running motivation tip. Stay inspired to run by changing your running scenes day by day. You can start running for longer or shorter durations or start going on different routes. Use running as an opportunity to discover a new neighborhood of your city where you haven’t been in a while or to see the sunrise from a new spot in the hills. If you run alone, you can search for a local running group or run with some friends who’ll make the exercise more enjoyable.

Wear the workout clothes

You can feel good about running by wearing proper workout clothes

This little tip can actually work as a big motivation to run. You will feel good about running when you do any kind of efforts for it and it may involve wearing a proper workout gear. You will then feel better about running. Take some time and purchase a good pair of running shoes, a sports bra or T-shirt, a tank top, loose pants or shorts. When you purchase clothes for running, you will naturally feel motivated to run as you will have an excitement to try those new clothes. You can also choose your old sports wear and experiment with your style to conveniently feel good about running.

Keep track of your run

Motivate yourself to run by keeping track of your progress

Keeping a record of how you are performing can motivate you to perform more. Stay keen to running by keeping of your run. Thanks to the technology that this task is very easy to do now. You can easily download any step counter app from the app store to measure how you are running. You can conveniently monitor your heart rate, miles you have run, Number of steps you have taken, your daily goal and much more. You may improve your progress depending upon what the graph says. Like, if there’s only half mile left to meet your daily goal, you’ll certainly try to give a little more effort. There are apps with GPS access that will help you explore unknown routes by running in an easier way. You can even set reminders and find running groups using such tracker apps.

These are the 9 simple motivation tips that will help you to learn. As running is the exercise that you have adopted to your lifestyle for your betterment, these are the tips you can follow to stay motivated to run. You can have many reasons to miss the run, but these are the tricks to give you the reasons to run and achieve what you were trying for.

Spell your name workout – A fun way to get fit

Spell your name workout for a fun way to get fit

Spell your name workout – A fun way to get fit

Spell your name workout is a twist to normal workout routine

Stuck at your home or don’t feel like hitting the gym for a hard workout session? Well, we have something exciting to share. You can make workout easy and joyful with an exciting twist. Spell your name workout is an amazing twist to a normal workout routine that will give another spark to your boring exercise. You can follow this simple trick wherever you prefer, at home or at gym. Keep reading the article below to know all about this worth playing game :-

What is spell your name workout ?

You choose your workout according to letters in your name

Spell your name workout is an interesting game to customize your workout according to your name. The whole game is based on the idea of conating each letter of the alphabet with a particular exercise. And, you just need to perform exercises according to the letters appearing in your name. You start from the exercise according to the first letter in your name and proceed further. If the letters get repeated, you repeat the exercise too. All this makes exercising more fun and exciting and you will not try to skip it.

Spell workout that you can follow

woman holding brown ropes — Woman exercising using ropes

You can easily create a spell chart with each letters depicting different at home. We have given a list of letters with each depicting a different exercise that you can follow. Just spell your name and workout accordingly. You can start by just working out according to the letters in your first name. As you progress, you may also spell your last name and exercise as per the letters in it. You may even spell your middle name and exercise for an extra fun. This will get more enticing as you do unique exercises with new letters. Here’s a letter wise exercise list you can follow :-

A : 1 minute plank

Get into the position of a push-up. Make your elbow sit directly under your shoulders such that they are bending at 90 degrees. Try to hold your whole body in a straight line while maintaining a firm posture without letting your hips sag. Note the position of your toes and hips. Maintain this position for 1 minute.

B : 30 second wall sit

For doing this exercise, sink your back on a wall. Then, gently slide your back down while folding your thighs until they get parallel to the floor. Also make sure that your shoulders and head are touching the wall properly. You will be in a position similar to sitting. Try to hold this position for 30 seconds.

C : 10 lunges

To do lunges, plant your legs shoulder width apart. With your right leg, step forward until both of your legs are bent at an angle of 90 degrees (one forward and one backward). Push back keeping the body weight on your heel and return to the standing position. Do the same process with your left leg and repeat 10 times.

D : 10 squat jumps

two girls doing a squat jump — Two girls doing a squat jump

With weight on the heels, stand straight with your legs shoulder width apart. Using the strength of your core muscles and hip, jump strongly into the air after pushing your hips back. After you return to the standing position, immediately bend your knees pushing hips back and jump again. Repeat the exercise 10 times.

E : 20 bicep curls

Man doing bicep curls using heavy weight

Keep your feet shoulder width apart with knees slightly bent for doing this workout. With palm in the direction of side of the hips, hold dumbbells in your hands. Then, curl the arm toward your shoulder with dumbbell weight. Keep elbow close to the ribcage with hands facing shoulder front. Move your hands down and repeat it 20 times.

F : 10 burpees

Doing a burpee means doing several exercises at once. For doing it, start by the plank where your body is in a straight position. While maintaining this sturdy posture, do a push up. Try to jump your feet up to your hands. Stand and jump in the air with arms straight up. Land again and repeat this whole exercise 10 times.

G : 12 push-ups

For doing a push-up, lay down with stomach facing the floor and hands just below and outside your shoulders. Make your arms straight with elbow facing your back. Lower your chest until it touches the floor by bending your arm and then using the arm strength, push back to the previous position. Repeat the exercise 12 times.

H : 10 squats

Stand straight with your feet shoulder width apart and the body weight on your heel. Now, bend your knees and push back your hips like you would sit on a chair. Bend until you reach that position and then return back to the straight position. Repeat 10 squats and try to hold weights in hands to make it more challenging.

I : 15 sit-ups

For doing sit-ups, lay down on the floor with your knees slightly bent. Keep your feet flat on the floor. Now, touch the tip of each ear with the respective hand. Holding this position, lift up the upper body. Exhale while you sit up. Return down to your initial position while inhaling and continue this process 15 times.

J : 15 bicycle crunches

For doing a bicycle crunch, lay flat on the floor. Position your hands behind your head with elbow facing each other in a straight line and raise your head. Lift right elbow inward such that it touches the left knee while straightening up the right leg. Now, bring right knee inward to touch the left elbow while straightening the left leg. Repeat it 15 times and increase the speed to make it harder.

K : 10 sumo squats

Girl doing sumo squat while lifting heavy weight

Another way you can twist squat is to do a sumo squat where feet is placed wide apart with toes facing out. The weight is on your heels. You bend your knees and do squat like normal. Go again to the initial position and repeat the squat 10 times. Introduce jumps to make the squat harder.

L : 15 V Ups

Lay flat on the floor with arms parallel to the legs for doing this exercise. Try to slowly lift your arms and legs up. With your weight on your butt, bring your legs and arms toward each other. This will create a triangular shape. Do this exercise 15 times.

M : 20 jumping jacks

Start jumping jacks by standing straight with your legs straight. While moving your arms upward toward the head, jump both your legs to the side. Jump again while moving your hands down and moving your legs in. The weight should be distributed between your foot and knees should be relaxed.

N : 15 Russian twists

Start doing this exercise by sitting on your bottom. Lean back and let your legs move out straight. Now, with your legs out, move your torso from side to side. Don’t let the legs move. You can also add a weight to add resistance and brace your abs more. While holding the position, touch the weight down on the floor to complete a twist.

O : 30 high knees

Stand straight with your legs shoulder width apart to do this workout. With your abs engaged, move your knees up in the air as it is done in marching. At a certain speed, move up the knees of each leg one by one using the strength of your abs as high a possible.

P : 10 arm circles

Stand strong while keeping your legs shoulder width apart. Now, lift your arms up to the shoulder level until they get parallel to the floor. Now, make circles with both your arms without losing the stability. Start from the smaller circles and then make bigger circles and then change the direction of circles. Feel your triceps stretching as you do so.

Q : 30 mountain climbers

For doing this exercise, get into the push up position. As you are in the position, raise your hips up. Bring one knee inward toward the chest. Now, move to back to the previous position while moving in the other knee. Repeat the process at a certain pace while noticing your legs getting off the floor at a certain point.

R : 20 tricep dips

Sit on any platform like a step of bench with your legs on the floor for this exercise. While facing forward, move your palm down and touch the surface next to your seat using your fingers. Lift your body up and go down from the seat with elbows back and knees bent. Push yourself back and repeat the dips 20 times.

S : 30 calf raises

Stand straight with your feet flat on the floor. Now, lift your heels off from the ground by standing on your tiptoes. Hold this position for some moments to feel a flex in your calves. Return back and raise your heels 30 times for completing the exercise.

T : 15 glute bridges

Lay flat on the floor on your back and bend your knees. Now, raise your legs and the hip using your heels. Keep your arms and shoulders connected with the floor. Raise your body and hold this position for a moment and then return back. Repeat this activity 15 times.

U : 30 crunches

For doing a crunch, lay on the floor on your back with knees bent. Place your hands behind your hand. Now, raise your head and hands up using your shoulder and core strength. Do not strain the neck. Bring the head down and do 30 crunches.

V : 15 walking lunges

Stand straight with your legs shoulder width apart. Now, take a step with your right leg while squatting down your left feet. Both the legs will be bent at 90 degrees. Return back of the initial position, walk with your left leg and squat down your right leg. Walk 15 times.

W : 20 frog crunches

Lay down on the floor with your knees bent. Now, place your hands behind your head. Raise the head using your core strength. While, you lift down the head, raise the legs upward straight without moving your torso. Repeat the exercise 20 times.

X : 0.2 mile run

Go for a short run. You don’t need to go outside from your house and may run around your home or in the backyard.

Y : 15 X jumps

Start by sitting straight with your legs placed shoulder width apart. Move down your left hand to reach left foot. Move back and then jump high in the air. Keep your knees aligned with the ankles. Repeat the exercise 15 times.

Z : 30 kettlebell swing

You may need a kettlebell for doing this exercise. Stand with feet shoulder width apart and knees slightly bent with the bell in your front. Move your hips back and reach toward the bell. Inhale and grasp the kettlebell. Lift the bell as you raise your body. Swing the bell again to the floor. Repeat the process 30 times.

Here is a spell workout you can follow. You can easily customize it according to your wish. For making this spell your name workout more fun, you can invite your friends and exercise according to your name. And, not just names, you can spell and workout over anything else. Spell your name workout is a mind blowing idea to get many health benefits. You will be able to easily complete a full body workout, burn your calories and enjoy a lot while exercising with spell your name workout. Try this great idea using the tips shared above and get ready to move toward a healthier you.

Benefits and Pitfalls Of Working Out Everyday- 5 Learnings From It

Working out everyday can improve your overall health and wellness as long as you are doing it right.

What is the one piece of advice you will give to maintain physical fitness if you ask anyone? Most of the time, the answer will revolve around prioritizing exercise in your routine.

A Man Working Out Everyday. — A man working out everyday.

Some of you get into the habit of working out every day, either at home, in the gym, or just going for a mile run seven days a week. But, gradually, you might start wondering how much exercise is good for your body. How much should I work out weekly? Am I doing too much, and is it safe?

Working Out Everyday Plan For A Fit Body

When you are working out every day, the most important ingredient you look for is balance. You should look for a balance in the level of intensity and length of workouts. Besides, that will ensure you are not stretching your body beyond limits. Even the US Department of Health and Human Services issues the physical activity guidelines for all adult Americans. They urge people to follow different types of exercises to maintain their health.

A moderate aerobic exercise for 150 minutes every week can help to maintain fitness levels. It can be done in 30 minutes for 5 days or around 24 minutes for 7 days. However, if you want to do vigorous aerobic activity, you can reduce it to 75 minutes per week. Whatever suits your lifestyle.

If you are doing strength training, then target two or more two strength training per week. But, there should be at least 48 hours of recovery time for your muscles.

The exercises should be in balance for older adults who are at higher health risk.

The exercise manual mentioned above may sound overwhelming for some beginners. However, you can always break down these workouts into smaller portions. For example, you can go for a walk or jog for 15 minutes in the morning and evening to complete your goal of 30 minutes of aerobic exercise.

Is It Bad To Workout 7 Days A Week?

The simple answer is no; it is not bad, but it is okay to work out every day of the week. But, you should have a plan before you start. You don’t want to overburden your muscles and make sure to adjust the intensity of your workout.

A couple jogging and working out everyday.

When you are making your workout plan, make sure you start with a simple warm-up. A gentle exercise and some stretching will help you to loosen up your muscles. On top of that, it will increase oxygen-enriched blood in your muscles. Do not go overboard with the exercises, as you can pull up your muscles, making them sore.

To add to this, you can finish off your workout stretches that will help prevent muscle stiffness. Make sure you reduce the intensity of your workout for the last five to ten minutes. It will cool you down and help you stay energetic at the end of the workout. There is a full-body everyday workout sample plan given below that will help you stay fit. You can make your own that suits your body and lifestyle.

Monday: Yoga, Bodyweight Exercises
Tuesday: Quadriceps, Calves, and Shoulders
Wednesday: Back, Biceps, and Wrist
Thursday: Chest and Triceps, and Core
Friday: Shoulders, Hamstrings, and Glutes
Saturday: Back, Biceps, and Wrist
Sunday: Core, Chest, and Triceps

What Happens When You Work Out Daily?

Working out every day for a month will bring in noticeable improvements in your body. The gains will not be anything spectacular, but marginal gains can be seen in your body. You may feel an increase in your strength and fitness levels. On top of that, you may be able to run longer distances and do a higher number of reps attributing higher stamina.

A girl doing crouches as working out everyday. — A girl doing crunches as working out everyday.

There is no doubt that exercises burn calories leading to weight loss. So, working out every day will help you lose more weight if you can sustain your workout routine for a longer time. However, the weight loss journey is a slow process. To see a visible change, you need to keep on the consistency and intensity beyond three months. With this in mind, it could work as a motivator factor and keep you positive throughout your weight loss journey.

Working Out Everyday Results Is What? Working Out Everyday For A Month

You may be wondering what will happen if I work out every day for at least a month. Working out every day for a month can help you shed around 4.5-5 pounds of weight from your body. Although, it is difficult to predict the exact weight loss because of the number of factors involved around weight loss.

A man working out everyday to develop muscles.

Your actual weight loss will depend on your weight, body type, diet you follow, type of workout, intensity, and the method you follow while doing it. To give you a perspective, you need to burn at least 3,500 calories to lose a pound of weight, assuming no change in your calorie intake.

Benefits Of Working Out Everyday

There are loads of benefits when you work out every day other than the apparent weight loss.

Regular Workout Improves Mood and Help You Stay Happier and Energetic

When you work out every day, then your anxiety and depression level drops. You feel energetic and also uplift your mood all day. Research has shown that endorphins levels are more likely to increase those who workout regularly. Endorphins help to induce positive feelings, which helps you to stay positive with life.

Working out everyday will improve your mood.

Reduce The Risk Of Chronic Disease With Regular Workout

The primary cause of the chronic disease is the lack of regular physical activity. Regular exercises have proven as a way to improve the health of your heart and insulin sensitivity. When you gain too much weight, you are prone to higher health concerns such as type-2 diabetes and heart complications.

Improve Your Brain Health And Memory And Also Better Sleep Quality

A regular workout can help you improve your memory and brain health. Exercises increase your heart rate, promoting the flow of oxygen and blood into your brain. In the long run, it helps you avoid chronic disease and improves your brain power and overall memory.

A person working out everyday to improve brain functions.

On top of this, a workout leads to better sleep by relaxing your body because of your tired muscles. Your sleep quality is better than before and thus makes you feel energetic all day long.

5 Learnings From Everyday Workout?

Working out every day can teach you a lot about body, mind, and life in general. Here are five key learnings

Consistency and practice can do wonders for your body. What you considered hard suddenly becomes easy with practice.

It is okay to take a break sometimes. If you understand your body and know it wants some time off, then it is good to take some rest from your schedule.

To test your ability and get out of your comfort zone makes you better as a person. It also helps to know your body’s limitations, and it may surprise you.

A girl learning a lot from working out everyday.

Stay in the moment and focus on the process, not only the results. If you can complete your reps with focus, weight loss is a byproduct of your process.

Do what suits you better and not follow others. Realizing everyone is different with varied capabilities and creating a plan according to your needs will help you progress.

Working Out Everyday Is Bad? Pitfalls Of Working Out Every Day?

Is 6 days a week workout too much? Working out 5 days a week too much? If you are doing a high-intensity workout, then you shouldn’t work out every day. Otherwise, some health complications can arise.

Your muscles feel sore and fatigued: Everyday workout may result in overburdening your muscles, causing physical burnout.

You face a lack of motivation: You no longer feel motivated if you repeat the same things repeatedly. It can result in you not feeling well to do exercises.

Physical Injury: If you push too hard, you may face some serious physical injury that may take some time to heal. You can damage your muscle fibers at a microscopic level. Without rest, it aggravates muscle damage.

It’s better to find a balance and workout plan that gives you enough rest to keep you engaged and motivated in working out.

Conclusion

Whether you are training for running a marathon or just adapting to a healthy lifestyle, it is essential to understand your body and adjust according to the need. However, it is easier said than done. Besides, knowing how much to work out every day and when to relax is not easy to guess.

A man going for his run as working out everyday.

Sometimes, you mistake your muscle fatigue and exercise burnout with the lack of motivation and procrastination, or vice-versa. Are you pushing too hard? Does working out every day help me in the long run? There are no straight answers to these questions, but you can delve deeper into knowing your body better. That will do a lot good for your lifestyle.

Mystery Solved: How many calories should I eat to lose 5 pounds in a week

There always has been a misconception in people’s minds that just hitting the gym daily is the only way of losing weight. People hardly think of the other possible ways to lose weight. One of them which has recently picked up the trend is following a diet. A diet chart suggested by the nutritionist or a health practitioner would not just merely have the mentions of food but rather contain all details about it. Remember each and every calorie matters in this journey.

But the main question that arises over here is how many calories should I intake? How many calories should I eat to lose 2-3 pounds in a week? It’s not an easy task to figure out the exact number of calories sufficient for your body. It depends on a lot of factors like your age, gender, weight, height and many more. Hence, it is always advisable to consult a health expert who can guide you effectively in this.

How do you lose 5 pounds in a week?

Well, people often have their set of weight-loss goals. They could be like how to lose weight as quickly as possible, and also be specific to losing an exact number of pounds in certain days, weeks, or months. Losing 5 pounds in a week is not an easy task. It majorly depends on your body structure and current condition. In the journey of weight loss, there would be times when fasting would be one of the ways to avoid calorie intake. But, in order to do so, your body must be in a good condition to sustain the impacts.

Energy requirements for teenagers are quite different than grown-up adults. A male teenager might need somewhere around 2500-3000 calories in a day whereas it would be 2000-2500 calories for a female teenager. Similarly, for the men between age groups of 30-60, the calorie requirement would be in the range of 2200-2600 whereas for women it would be 1800-2000 calories per day. It is a wide range since the weights, heights and medical conditions for all of us are different.

Losing 5 pounds in a week would require you to ultimately starve. This won’t be ideally good for your body as well. It would require you to reduce your calorie intake by thousands of calories over the week to lose 5 pounds.

Can you healthily lose 5 pounds in a week?

People often do not think about the health-related risk before going on a weight loss journey. People are rather more concerned about what should I eat to lose 5 pounds in a week? They keep on asking Google, “lose 5 pounds in a week meal plan” and ignore the health concerns. According to the Centers for Disease Control and Preventions, a person must not go beyond losing 2-3 pounds in a week. That amount of loss in weight all of sudden is not considered to be healthy. It will cause your body more harm than wellness.

Consult health experts before starting your weight loss journey

Someone who is trying for a quick weight loss must understand the fact that the body is not just composed of fats. It has other constituents as well such as bones, muscles, and different body organs. Going for such an intense weight loss journey would literally make you suffer from starving and thus causing more problems like headaches, indigestion, and fatigues. So, it is better and advisable as well to have a slow weight-loss journey which would be more effective.

But in people’s minds losing 5 pounds of weight is merely a number. They often engage themselves in thinking ‘is losing 5lbs noticeable’? Should I aim for something bigger? These misconceptions and lack of information sometimes make them suffer. So, it is a must and should for each one of us to understand that it is not advisable to lose more amount of weight in such a quick succession of time. Try to be slow and steady in this weight loss journey to see the best outcomes.

Best ways to lose weight

Well, we saw that losing weight in such a rapid duration won’t be ideal for your body. But there are ways with which we can lose weight healthily. The journey of weight loss mostly lies in an individual’s own hands and on how they shape it. People mostly engage themselves just by checking the number of calories. They must focus on diet plans which can help them in the cause. Understanding your body plays a crucial role in this. Since most people fail at this instance, therefore the health experts are the best to consult. They will advise the optimum diet plans which suit the body conditions and requirements by analyzing. This analysis is essential for an effective weight loss journey. Further to cut down your calories here are some smart and healthy ways:

Avoid packed foods: Consuming packed foods can cause severe health issues rather than resolving them. Instead of consuming this preprocessed food, have them replaced with cereal grains. In this fast-paced life, people are always in hurry and often consume what is readily available such as bread, biscuits. This does not help in the efforts which you are putting into weight loss.
Replace High Calories Food: We all often have that one favorite thing to eat in our meals and we can have it like all the time. It can be a dessert or anything which contains high calories. We must replace such high-calorie and low nutrition food with low-calorie and high nutrition food. Some people might have a habit of finishing off their meals with a sweet dish. But hardly do they realize the fact that it is quite easily destroying their hard efforts for weight loss due to excessive amounts of calories. One replacement for this could be having dark chocolates made kinds of stuff which would be even high on nutrition side with minimal sugar content.

Avoid Fried and Roasted Stuff: People do have a habit of consuming a lot of fried and roasted food as it gives their taste buds a satisfactory soothe. But the after-effects of such food are really bad on health and weight loss journey. Try to replace these kinds of stuff with boiled and baked food.
Cut short sugar intakes: Consuming a lot of sugary stuff also hinders the weight loss journey. People should cut short sugar-related food and beverages in their daily routine to get better results from their exercises and diets.
Prefer walking for shorter distances: With the introduction to cars and affordable bikes, people hardly spend any time walking for their day-to-day works. Even if it’s a small distance people prefer to use their transport mediums rather than walking. This is making them more reliable on the other sources and making their bodies inactive. So, do inculcate the habit of walking which would indeed keep you active.

Sometimes it good to walk for shorter distances

Set achievable goals: Getting inspired by others doesn’t mean that you can be like someone whom you idealize in a day. Everything takes time and effort. It is important to have a realistic and achievable goal in front of you so that you can achieve it. Set smaller targets for your body and enjoy this weight loss journey.

These are a few tips apart from exercises and diets to make you stay in the race for weight loss. Our body acts according to our instructions, so learn to command it properly. People also have a few other questions bobbling in their minds like ‘how many calories should I eat to lose 2 pounds in a week’? How many calories should I eat to lose 3 pounds in a week? and so on. The answer to these questions can vary from person to person and their body constructs. Ideally, the equation for such set of goals for weight loss is to burn 500-1000 calories more than your daily consumptions each day. This process would certainly help in shredding out those extra pounds in no time. Though 1 week is a really short duration, with discipline and dedication one can do wonders.

Final Verdicts

So, take away the myth of losing 5 pounds in a week, and even if you get some ways and tips on how to do it, please avoid it! It would make you suffer more than pleased if followed. Make sure you are on the right page in this weight loss adventure. Push your limits but do not overdo it. Rome was not built in a day and the same would be the case with your physique. It won’t happen overnight so just hang around there with your good fitness habits and discipline and things will surely come your way!

Best Weight Loss Challenge – Find what works for you

People often have a goal in their mind to shred out the extra fats which they are carrying. In order to do this, they often indulge themselves in various types of workouts and diets. But, not always they in return give them the wanted results. People at some point in time become clueless and feel like weight loss is not their cup of tea.

What is a weight loss challenge?

Weight loss is not a process, it’s a journey which one has to live every day until they reach their goal. But the main issue comes into play when people merely treat it as their goal and start showing negligence. So, weight loss challenges came in to picture where this journey is divided into small challenges and tasks and people do it step by step. So, let us see the various weight loss challenges which people can take up.

7 days weight loss challenge

Yes, so read that right, it’s a 7 days weight loss challenge. If you are ready to give in your 100 percent then this will in return give you lots of joy. But remember, since it’s a small duration challenge, dare not have a cheat sheet or cheat meal, else that would destroy the goal. So, let’s see how to burn those extra kilos in no time.

Warm-up is a crucial beginning of your day before jumping into exercises. Make sure to do your stretches to avoid any injuries. Now then since you have your body ready for the exercises let’s start this challenge.

Day1: Slow and steady wins the race

Well, this works in real life very effectively. People often have a habit of pushing themselves to the limit the very first day and then lie down for the next 2 days and repeat the cycle. This would never let you succeed in your weight loss journey. So, make sure that you are starting slowly and getting into the flow with jumps, skipping, squats, spot running, and burpees 2 set each. We will have jumps, burpees, and skipping on each day of this 7 days weight loss challenge.

Day2: Let’s have some Cardio

Since now you have developed a good baseline, it’s time to do some cardio and core exercises. So have high knees, Chin-ups, mountain climbing added to your list along with other routine exercises and now we will slowly increase the reps and will do 3 sets each.

Day3: The lower body is important as well

Now then we have started it off well with some cool exercises, it’s time to focus on the lower body. We will add lunges, jumping squats and calves raises to the regular stuff. Remember with time passing on we must focus on increasing the reps and also the number of sets. We leave it on you to decide that how many reps and sets are enough for you. 5 sets each and 5-7 reps in each set would be recommended though.

Day4: Get back to the upper body

It’s time to include the world’s most-followed and most effective exercise into the routine, Push-ups. For those who can’t do the normal pushup straight away begin with knee pushups slowly. We will get back to high knees along with knee-pushups/regular pushups to get back the focus on the upper body. We once again leave the reps and number of sets up to you.

Day5: Time to get Popeye arms

A fit body would not look so good without well-toned arms. Most of the fats get stored around the arm region and hence it’s necessary to shred them out. So, now one must add triceps pushups, close-in pushups, and planks into their routine to get rid of those extra fats. Now since you have only 2 days left in the challenge, so double the number of jumps and skips you were doing earlier to get more impactful results.

Day6: Focus on the waist region

The waist is one of the regions which stores fats. It’s really hard to get rid of those easily. In order to do so, one must add jumping twists, sidekicks, and side planks to their routine exercises. These help in burning out the extra fats quite easily.

Day7: The Judgement Day

Well after so many efforts during this entire duration one must not relax since it’s the last day of the challenge. Rather, go hard on the cardio would be the advice. Inclusion of crunches and stairs into the routine would help the cause. If these exercises are followed with discipline on each of the days then the weighing machine will speak it for you.

Once your goal is achieved with the 7 days challenge, don’t settle there. Go for the bigger picture. The 30 days weight loss challenge.

30 Days weight loss Challenge

As a fitness freak one must understand the fact it is 50% about the exercises and the rest 50% about the diet that is being followed by you. So, in this challenge, we will not only focus on the exercises part but also on the diet aspect of the weight loss journey.

Now following the 7 days challenge you must have got the idea of how to manage the workload and increase the intensity with time. A week’s time span is still a smaller one, when it comes to a month or a 30 days challenge, it has more worth.

We will keep the things simple, here is the list of exercises to be followed each day. The idea is to keep the best 7 exercises on the list and increase the reps after each cycle i.e. 7 days. To understand it better, here is the chart;

Week1:

Day1: 10 Pushups and getting into the flow

Day2: 10 High-Knees with a focused aim

Day3: 10 Lunges with lowering the intake of sugar

Day4: 10 Squats and avoid Oily stuff

Day5: 10 Pullups and Mountain Climbing with rejection to refined carbs

Day6: 10 Burpees and forget carbonated and sweet drinks

Day7: Dedicate it to all types of planks and enjoy your cheat day

So, this is the basic plan and week cycle which has to be followed during the entire 30 days, only the reps increase by 10 in each week and each cycle. For instance, in the second week there will be 20 reps on each day for each exercise. For the third cycle, we will push to 30 reps and in the last phase of this master plan, we will push to the extreme 40 reps on each day.

With time you would have learned to get going with the flow. Your diet would be complete now even without desserts. You would have forgotten what’s that oily and refined stuff. Drinks won’t tempt you anymore and discipline would have shown its result on the weight machine.

So, if you are someone who has a long-term goal of maintaining a good shape then this is it. It’s just not going to keep you fit physically but also help you avoid all the junks which result in unnecessary fats.

20 Pounds Weight loss challenge

Some people are certain and calculated enough in their lives. They only want to get rid of certain kilos or pounds from their bodies. Here is another curious challenge that will help in shedding 20 pounds, but again, do remember you can do any exercise for any number of days, but diet is most important. We have covered a lot of exercise-related stuff already, lets talk about diet-related stuff which would help in this challenge.

Increase Water Intake: This is the most crucial step in the weight loss journey. Medical facts prove the statement as drinking plenty of water enhances the body’s metabolism. This also helps in burning calories at a faster rate.
Increase Protein Intake: Having protein-rich food helps in reducing belly fats and decrease calorie intake. It helps in getting rid of the extra cravings which cause fat gains most of the time.
Increase Fiber content in Food: Fiber intake in a good amount helps in making you feel full most of the time during the day. Since fiber moves slowly down the stomach lane it stops you from having anything junk or unwanted. This is important in the weight loss journey.
Keep Track of your Calories: We often have seen people maintaining journals and calculating their calorie intakes. This is one of the most important things to do in the weight loss journey. Once we are aware during the day that how much calorie is more needed, it makes it easier to decide on what diet has to be taken. Being self-aware about yourself holds the key to this adventurous ride.

Now, then following these simple changes to the regular diet would help in losing 20 pounds with ease. But, can we go beyond this? How about 30 pounds?

30 Pounds Weight Loss Challenge

Since the aim is big, so get ready to add up a few more stuff to what we have already discussed. Here are few more tips to lose more pounds in a really quick succession of time.

Switch your focus on Weight Training: Weight training is a part of resistance training that helps in increasing endurance. It helps in enhancing the body’s metabolism that helps in fat loss even being at rest. It allows the entire body to lose out on the calories quite easily.
Try to avoid Carbs: We know that carbs or refined carbs do no good to your body. Still, people do consume it for taste and out of choices which results in weight gains. But, it is always wise to decrease the carbs intake during the weight loss journey. Also, it is advisable to stay away from sugary stuff as well.
Giving proper rest to Body: Studies also adore the fact that one must have an ample amount of rest and sleep to keep going on this journey. Leaving diets and exercises aside, sleep also has a vital role to play in this. Sleep not just provides the needed rest for the body but also provides the rejuvenation for the person to continue their efforts.
Stay Focused: Finally, the most important thing is to stay focused during this entire journey. People often start off seeing others, getting motivated by other sources but ultimately falter after the start. Hence, it’s important to stay focused on to aim of losing weight throughout this journey.

Make sure that you are focused enough on your weight loss goals

Which challenge is best for weight loss?

Well, here we saw different types of weight loss challenges but which one is best is up to you and your goals. There are people who just shred extra pounds for some family functions, few do it out of passion, few do it on medical recommendation. Since the cause for it are different the way to approach and begin this weight loss journey must also be different. So, decide wisely what’s your goal to start your journey and wisely follow any of these challenges to get into better shape. Breathe out and Shred out!

Mystery Solved – How to get Skinny fast

In today’s world, most of us aspire to have a skinny body. Few want it because of their goals, few want to be skinny to just look like someone, and similarly, different people have their own set of reasons for it. But, it is not as easy as it sounds. It takes a whole lot of effort in order to be skinny, especially for those who have a bulky body. Let us take a look at some of the best ways of how to get skinny fast.

Tips to Get Skinny Fast

Here are a few tips to follow which can help to get skinny fast:

Eating a balanced breakfast can help in getting skinny fast, people often do not care much about a good meal at the start of the day. But this is the most important thing one must look for.
Drinking plenty of water also holds the key to getting skinny, so drink as much water as you can.
Eating an ample amount of protein-rich food along with fats and vegetables can also help in the cause. Remember not all fats are harmful to the body, as fats are a requirement of the body, make sure you consume their optimum amount.
Cutting short on sugary drinks and fruit juices also helps in getting skinny at a good rate.
Try to avoid junk foods and refined carbs as much as possible.
Have a habit of eating slowly and chewing each bite of your food. One who does not follow this on regular basis often complains about not getting the results even after putting effort into the gym.
Maintain discipline in your exercise routines and do it with the same dedication until you reach your fitness goal.

Have healthy eating habits to maintain a skinny body

These are just a to-do list that one can have in their day-to-day lives to see the results faster. Now, let us look at some of the other ways to get skinny in some quick succession of timeframes.

How to get skinny fast in 1 day?

Well, this is something really quick what we are expecting. Few people will even doubt this but in fact, it is quite possible. Following a few good health habits can help in getting skinny in a day.

Sugar is the biggest rival of you and your fitness journey. You can win this entire battle just by cutting short your sugar intake. It is a medically proven fact that overconsumption of sugar leads to the form of stored fats. The inclusion of protein and fiber-rich content in your meal also helps in this cause. Protein enhances your body’s metabolism whereas fiber helps in keeping your stomach occupied most of the time. Hence, this helps in getting rid of after-meal cravings which cause hindrance in getting skinny.

People often get stuck with their work and sometimes with laziness which causes the body to remain at the same place for longer durations. This is one of the biggest causes for getting bulky as the body lacks movement. Hence, it is advisable to keep your body moving by getting into some sort of physical work. Avoiding alcohol and other sugary juices also helps in getting skinny fast and results can be seen right from day1. Substitute these drinks with the ultimate drink “water” which helps in getting rid of the toxins from the body and keeping you energetic.

Avoid food which contains high amount of fats

Following these healthy habits will surely kick-start your journey of getting skinny. Do remember it’s not just about 1 day, but a routine to be followed every day. The results from Day1 would be pleasing enough to help you commit to this practice on regular basis.

How to get skinny fast in a week?

Getting skinny at a faster rate isn’t an easy nut to crack. A lot of dedication and discipline is required in this journey. People often have to sacrifice what they like most and end up living with the things which they dislike. We have already seen the tips to get skinny fast and how to get skinny fast in a day.

When it comes to getting skinny in a week, it doesn’t only take diet and exercise into consideration, but also discipline comes into play. People slow down with the passage of time due to tiredness or boredom. This breaks the flow and also hinders the results. People often complain of not getting the results even after following a healthy diet. The key lies here in the consistency of maintaining the same levels each day. The intensity of exercises has to level up with each day passing. There should not be any room for cheat days or cheat meals if you want to get skinny fast. Remember, a slow start is acceptable in this journey, but not a slow down in the midway. Take an oath of bettering yourself each day in terms of exercise and controlling yourself in terms of diet. Stay focused on your aim and rest will follow.

How to get skinny fast as a teenager?

The first and foremost thing about a teenager one needs to understand is their body has the best metabolism. Since they are young, they will have the ability to cope-up with the changes to their routine quite efficiently. This is the time when the body starts to grow and is mostly skinny.

Getting skinny as a teenager requires lots of efforts

A well-balanced diet is a starting step in this adventure. Adding up physical activities also helps in getting a skinny body like a teenager and also maintaining it. Being diet-conscious proves to be the best way to be in the race for getting skinny. Eating low carbs, more whole grains, and low-fat dairy products helps in this. Teenage is a symbol of energy and enthusiasm, to achieve that feat it is a must to maintain some high exercising standards. Following your daily routine along with healthy habits can help you reach your goal quite easily. Don’t just keep looking at your teenage pictures, work hard to be like that once again. Achieving this goal will make you defy the aging process and feel energetic each day. You will start living a younger life than your actual age with the least health issues.

How to get skinny fast for a kid?

Health related problems have been a peak issue in growing kids due to their irregular food habits and lack of awareness. Being at a young age they do not realize the importance of health and are least bothered about it. It is the responsibility of their parents to take care of their eating habits. Kids these days often prefer PlayStations over Playgrounds. This is killing their metabolism of health hygiene day by day.

Have a proper routine for each of your kid's activity — Have a proper routine for each of your kid’s activity

Here is what can be done for kids to get skinny fast,

Since they have a younger body, the adaptability rate would be higher among them. So, there must be some changes brought to their routine slowly.
Most of the kids have a habit of eating fast foods and processed packed food as well. Being a responsible parent your first job should be to cut short that.
Replace sugary beverages with low-fat dairy products as this will help them consume healthy right from the beginning.
As they are kids, they lack awareness about health hygiene, hence make sure to encourage them for having good eating habits.
Make them go to play outside so that there is some movement in their body, sitting in one place for long hours also causes fats to accumulate in the body.
Plan a routine of easy workouts which they can do on daily basis. Make your kitchen filled with nutritious food and have them with your kid. This will help them understand that this is the right thing to have.
Make some rules for computer, mobile and television usage by them. They must not be in front of the screen for a longer duration.
Most importantly support them in the phase of getting skinny. As a kid, it is a hard pill for them to swallow that they are not like others. Motivate them to the extent so that they can get skinny fast.

How to get skinny fast without working out?

Well, it is hard but not impossible to get skinny without working out. Physical activities carry a good amount of portion in making you skinny. But here are a few healthy habits which one can follow to get skinny fast without working out;

Keep yourself limited to healthy food habits

Stay away from unhealthy food and have lots of fiber, protein-rich food in your meals.
If you cant control your brain then fool it. Make a habit of using small plates for high-calorie foods.
Reducing your portion size will help in avoiding weight gains. Do keep in mind of eating slowly and sip in loads of water.
Sleeping habits also play a crucial role in getting skinny, so make sure you are having an ample amount of sleep daily.
Cook at home rather than going to restaurants or ordering online.
Keep an eye on your weight regularly so that you are on track in your fitness journey.

These few good habits will surely help you get skinny fast without workouts. Make sure you try them out if you are someone who doesn’t get time out of their busy schedule to work out.

How do I drop 20 pounds in a week?

Keeping a track of yourself is always a good practice

This seems to be a goal-oriented target where you have your focus on reducing 20 pounds of your weight. We have so far already discussed lots of ways of getting skinny and losing extra pounds. This would be no different. Just make sure to follow them with proper dedication and healthy food hygiene. Since this is a goal-based practice, so make sure you keep a check with each day passing. In order to maintain this a health journal help the most, that would an out of box suggestion for these type of targets. Stay distant from demotivation and always keep yourself boosted. This energy in you would help you in transforming yourself into a skinny person. People often think that skipping a meal, especially breakfast would help them lose some pounds. But, it rather creates more craving inside you and forces you to eat even more. This does not help in your weight loss journey. So, next time you think of skipping your meal, beware. Follow these simple steps on daily basis and results will be in front of you soon. Pick the one which suits your fitness goal and hustle for it!

11 Benefits of Stretching – Why does Stretching Feel Good

Stretching is an activity that all of us perform without even knowing the fact that whatever we are doing comes under stretching. Most of us kick off our day by stretching soon after we wake up. We stretch casually whenever we are lying or sitting at the same place for a longer duration. And not just we humans, even animals follow the same.

Stretching is not just a casual activity but also a warmup before intense physical activities. It reduces the chances of getting injuries. Sportspersons follow stretching on a very serious note to avoid injuries. Stretching also helps in improving blood circulation throughout the body.

Stretching, an activity that has numerous benefits for individuals irrespective of their age, profession, gender, or any factor. Let us see why does stretching feels good and the benefits of stretching.

Insights on Stretching

Stretching is a full range body movement activity after some sort of inactiveness in the body. We often have a habit of stretching soon as we wake up. But ever imagined why does it feel so good to stretch when you wake up?

There is a simple science behind that. As the human body sleeps all the muscles and joints present in the body go to a state of rest. So, as soon as we wake up our body still has the muscles in the rest state for a longer duration. To make these muscles active and working again, we often stretch. These could be simple neck-rotations, both-sides stretch around hips or anything. But make sure, that you are not overdoing it as it may cause some damage if not done with proper care.

We often feel quite relaxed after stretching out ourselves. Hence, it is also one of the best refreshing and stress-busting exercises. It not just gives one the feel-good moment but also increases the blood flow in the muscles. The body flexibility also enhances by performing simple stretches. It is also advisable to consult your trainer or doctor before doing it if you have a persisting medical condition.

Here are 11 key benefits to take away from stretching:

Stretching helps in releasing stress.
It helps in improving body postures.
Reduces the risk of post-exercise pains.
It could reduce the chance of getting injured.
Helps in improving the range of motion of muscles.
Stretching also proves remedial in lowering the risk of acute back pain.
It helps in improving performance.
It can enhance circulation in the body.
Helps in making the body ready for intense physical activities.
Stretching reduces muscle stiffness.
It helps in lowering muscular tension and provides muscular relaxation.

Major Benefits of Stretching

Let’s take a deep look at a few of major the benefits coming from stretching.

Stress Buster: Stretching helps in easing out the stress what a person carries most of the time. Imagine you had a tough day at the office, just before going to bed you did few simple stretches and guess what? it’s all gone! You feel a sigh of relief and calmness. Stretching also activates the parasympathetic nervous system which again helps in releasing out stress.
Improving Performance: Stretching is a part of the routine for those who hit the gym regularly. Not just the fitness freaks but also sportspeople have special stretching training sets before jumping into their routine fitness activities. For instance, a bowler before starting his/her over prefers a wide swing of their arms or a few rotations. This small set of stretches help them to free up their bowling arm and also avoid any injury due to all of the sudden action.

Stretching helps in maintaining body posture

Better Body Posture: A general study claims that most people suffer from long-term medical illness due to wrong postures. Be it sitting long hours in the office or not providing proper support to your back and other body parts. They all can hurt in the longer run. A regular stretch is always advisable for people to cope up with this ailment.
Flexibility: One always dreams of having a flexible body, even at their peak ages. But, it’s a well-known fact that the aging process takes away your flexibility. Hence, to maintain this you must regularly follow stretching exercises which will slow down the natural phenomenon. This helps in leading a carefree life.

Examples of Stretching

Few examples of stretching activities one can follow on daily basis without many complexions.

Truck Rotations: These are specially curated stretches for those who spend most of their time sitting at a place. Here, the person has to hold the handle of their chair and twist in the direction of their hands. And this has to be done in both ways so that the back muscles which gets stiff with time get the relaxation.

Sitting for long hours at the same place can cause stiffness

Cobra Pose: Cobra pose or also widely known as Bhujangasana in Yogic science helps in stretching out mainly the chest, abs, and shoulder muscles. A person lying has to push their body with their hands in an upwards direction and hold this position.

Neck Motions: These are the most common set of stretches that almost everyone follows. Here, one has to rotate their neck in clock and anti-clockwise directions. Sometimes even an upward and downward movement of the neck falls under a simple stretch.

Slow neck rotations help in making you feel comfortable

Front on Stretch: These are also known as ‘forward bends’ or Uttanasana in yogic terms. Here, the person has to sit with their legs in front and try to bend their entire body and touch the feet with hands stretched. This focuses on the back muscle, the hips, and also the front body of the individual. Holding a position is again a key here as well.

Forward bend is all about holding the key position

Final Verdicts

Stretching can be made a routine by people of any age category. The best comes out of anything when it’s done regularly with some discipline. So, don’t wait to add this up to your To-do list. But do make sure that you are doing them gently and with proper care. There have been cases where people have overstretched and which has caused a body sprain and injuries.

As most of us seem to be always in a hurry to wrap up something. Make sure that you are not in the same boat when it comes to stretching. It has its own process which needs to be followed. Start off with a low-intensity stretch which would get your body going. Slowly give your body the feeling of stretching and that would definitely let you know why does stretching feels euphoric?

Stretching is just a feel good activity which soothes you

The feel-good factor behind stretching will always motivate you to do it as much as you like it. It also helps in improving your circulation. It increases the amount of blood the heart pumps significantly. In short, stretching is a long-term return scheme in which you can invest confidently. Most of these stretching exercises can be performed without any equipment which makes it pocket-friendly as well. There are stretching exercises that are performed using some equipment like stretch bands, foam rollers, leg stretchers, etc.

So, it’s your time to take a call on adding this beautiful part into your life. It has a lot to offer you when it comes to helping you out in leading the best life. Before peeping in do make sure to consult your medical expert if you have any existing medical conditions. A one-take solution to the most common problems among people. Don’t wait, just stretch out!