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.

Health is wealth: 11 habits for happy, healthy and long life

As health is wealth, you should include healthy habits for a long and happy life

The planning for tomorrow starts today. If you want to stay long, you have to start being healthy at this age. The talent of managing your money is quite satisfying and gives your mood a quick boost, but what about taking care of your body. A good brain demands a good physical health. No doubt, health is wealth wealth indeed and you should take steps to manage it to create a long life worth living. Apparently, the concept is old, taking care of your health will give you all the gold. This article discusses some must do habits if you want a happy long life with your health as the most valuable asset. Follow these simple healthy habits to create an invaluable wealth of physical and emotional health :-

Spend some time outside

You should develop an healthy habit of spending some time outside to increase sunlight exposure

One healthy habit that you should definitely follow to create a wealth of health is to spend more time outside. People are increasing spending their time indoors especially post the pandemic period due to changed lifestyle. This creates deficiency of Vitamin D in the body. This deficiency can increase risks of cardiovascular disease and asthma in kids and that of cognitive impairment in elders. One simple habit that you can develop to meet this deficiency is to expose yourself to sunlight by spending some time outside. Spending even 15-20 minutes in midday outside are enough to get the required sunlight daily. Apart from being a break from your boring lifestyle revolved around screens, cherishing a few minutes outside can give you a chance to experience more.

Have a good sleep

A good quality sleep is an healthy habit that you should develop to make health as wealth

A good quality of undisturbed sleep always do good for your body. With every study, more and more benefits of sleep are found in relation to health promotion and prevention of chronic diseases. You should make every effort to improve the quality of your sleep. A 7-8 hour undisturbed sleep is what you should be aiming to, if you are an adult for having a long, happy life. Sleeping soundly can reduce chances of health issues like obesity, headache, cardiovascular diseases, depression and diabetes. You should make efforts like having a peaceful room, avoiding any screen before bed and not eating anything heavy to improve your sleep schedule.

Make efforts to improve your emotional health

Develop an habit of improving your emotional health by making efforts

Along with your physical soundness, an emotional fitness is also needed to build health as wealth. A person with a sound mind has a sound body or vise versa. As depression is increasing in adults in US, it must be appropriate to make efforts to promote your emotional awareness. A social support system works wondrously in this case as spending time with family members, friends and partner proves good for the brain. Exercising is also good since along with providing physical benefits like good weight, maintained blood pressure, it also increases feel good hormones in your body that avoids any chance of stress.

Drink enough water

One healthy habit for a long happy life is to stay hydrated always

Staying hydrated should be your priority while creating a wealth of health. One healthy habit that will pay you for a long time is to drink enough water. 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. Drinking 8 glasses of water is normally recommended. You can add flavors if plain water doesn’t interest you.

Move your body

Develop a healthy habit of doing a physical activity that you can enjoy also

While you needn’t be a fitness freak or an athlete, you should make enough efforts to move your body as much as you can. You can build health as wealth by moving your body in different directions by engaging it in different activities. We are not asking you to hit the gym for a heavy training session with lot of pushing and pulling. It is about doing physical activities that you can enjoy. It may be swimming, playing a football match, walking in the park, hiking to the hill, etc. If you stay busy at your desk while working, try to get up in between for movements.

Manage what you eat

As a healthy diet is important, develop an habit of managing your diet

One thing you should manage along with tracking your wealth is your eating habits. An optimum diet is important for an optimum health. Maintaining a good diet ensures that your body gets carbs, vitamins, proteins and other nutrients in required quantity. Your diet should be full of vegetables, fruits and other digestive flora. Include a lot of whole grains. You should limit eating refined sugar, red and processed meat, trans fat and caffeine rich coffee or tea. If your plan is to lose weight or gain it, you’ll have to prepare a particular diet according to you. It is recommended to set aside an hour in a week to make a meal plan according to your requirements.

Make an habit of protecting your skin

As skin is the most exposed part of your body, create a healthy habit of protecting it — As skin is the exposed part of your body, create a healthy habit of protecting it

As skin is the most exposed part of your body, you should try to keep it protected. The health of your skin indicates how you are as such taking care of it is a must while creating a wealth of health. Take care of your skin inside by eating healthy food with required nutrients, getting an enough amount of sleep, staying hydrated and avoiding alcohol, smoking and caffeine. Protect your skin from outside with different methods like limiting the exposure to sun during harsh sunlight conditions, wearing a sunscreen, wide brim hat and sunglasses while going outside and seeking shade when it’s possible.

Notice your posture

One healthy habit that you can start right now is correcting your posture

One habit that you must start now while believing the concept of health is wealth is to correct your posture. This slight correction today will literally make you thank this moment later in life. A good posture is often seen as a sign of confidence. It also have numerous health benefits. You can avoid muscle pain, backache, fatigue and stress on your ligaments simply with a good posture. Simple habits for improving posture like not slouching shoulders while sitting, not sleeping on stomach, walking with the head high and shoulders back can give long term benefits to your health.

Stay offline

Keep scrolling down your social media pages or checking the inbox? You might be addicted to your phone. Staying connected with friends is important but staying connected with your soul is more important. You should keep aside a few minutes everyday when you are not stalking the new updates from the world from your screen. This simple habit may be difficult to start at first, but will prove beneficial for your overall health. Apart from improving your health in numerous ways, staying offline sets you free for other activities. You can play a board game, read a book or do some house chores in this free time.

Never skip breakfast

Build the habit of taking your breakfast daily for a happier life

Another important habit that you should know is to always have your breakfast and not skip it any cost. Morning meal is the most necessary meal of the day that can set your mood for the whole day. When creating a wealth of health, you should never avoid taking breakfast for a number of reasons. Eating breakfast can jump your metabolism. This will prevent any chance of overeating in the coming hours. Studies have shown that students who eat breakfast scores better in tests and employees who don’t skip breakfast perform better at work. Even if you don’t want to eat heavy, a slight meal of energy bar or fruit is enough to keep you going.

Train your brain

Keep your brain active to lead a long and happy life

Your brain plays a huge role in your overall health. You should maintain your brain for being wealthy in health. Keeping your brain active is the key to a happy life. You may improve your cognitive function in a variety of ways. Solving crossword puzzles proves very effective in doing so. You must spend enough time in social interactions for keeping your brain so. Also, find ways to learn something new. Brushing up new skills will give your brain a chance to digest more. Learning a musical instrument, a new language, a new dance move, etc are a few simple ways to train your brain.

As, health is the greatest wealth any person can have, these are the 11 best healthy habits that you must include in your lifestyle. As a long life calls a better health more than a fuller wealth, you should include these habits in your daily life to be the best version of yourself.

4 ways of brushing teeth with baking soda – pros and cons

Baking soda, a simple kitchen ingredient can be used for brushing teeth

Baking soda or sodium bicarbonate is a common ingredients used in the kitchen. This simple compound is an integral part of cooking, baking and and other household chores. But, along with that, baking soda is widely used as a teeth whitener. Baking soda is found quite effective in removing the plaque formed on teeth from having tea, coffee or red wine, hence making the teeth clean and white. Due to it’s such an effectiveness, baking soda is now used as one of the primary ingredients by many toothpaste brands. But, that’s not the whole story. Questions about safety regarding baking soda for brushing teeth are still prevalent. In this article, we have got you covered as we’ll be discussing 4 ways of brushing teeth with baking soda, it’s pros and cons and all other doubts regarding it’s use.

Is baking soda effective in cleaning teeth?

Brushing teeth with baking soda is quite effective in making teeth white and clean

The answer to this question is simply yes. Baking soda is proved very working in cleaning teeth. The acidic content of stains on teeth is easily wiped away due to alkaline and salty nature of baking soda. No doubt, it is used in many toothpastes. While merely baking soda might not be as effective as toothpaste containing fluoride in fighting against cavities, baking soda is still good if for cleaning and whitening teeth.

Baking soda toothpaste has many antibacterial properties that will make your teeth get cleaner and brighter after brushing. Teeth that were covered with tartar before brushing with baking soda will be shining white after a proper brushing. Even, baking soda toothpastes are observed to show better results in teeth cleaning that non baking soda toothpastes.

How to use baking soda for brushing teeth?

These are 4 ways for brushing teeth with baking soda

With such a effectiveness of baking soda, if you are also looking for the ways to use baking soda, here are 4 simple ways of brushing teeth with baking soda to get an amazing smile :-

Water and baking soda

The most convenient way of brushing teeth with using baking soda is to mix it with water. All you need is baking soda, water and a small bowl or shot glass for mixing them both. Mix equal parts of baking soda and water (roughly about one tablespoon) in the glass that will result into a thick paste. Apply this paste directly on your teeth with your fingers or a toothbrush. For two minutes, brush the paste in circular motions over the teeth and be sure to cover every teeth. Rinse your mouth after two minutes with water or mouthwash. Rinse more if you feel teeth feel gritty.

Hydrogen peroxide and baking soda

Another way for brushing teeth with baking soda is to use hydrogen peroxide. You can substitute water with hydrogen peroxide in the above method for a much better cleaning. Don’t worry about the bubbles that form while mixing both the ingredients. Follow the process stated above. But, instead of two minutes, rinse your mouth after one minute of brushing. It is advised to consult a dentist before you use this method for cleaning your teeth.

Baking soda toothpaste

The easiest way for getting benefits of brushing teeth with baking soda is to use toothpaste that already contains baking soda as an element. Baking soda is commonly used in many toothpastes due to it’s many benefits. You can conveniently find such toothpastes that will help in teeth cleaning along with breath freshening and controlling tartar.

Lemon and baking soda

Another cool DIY for using baking soda for brushing teeth is to use lemon. You just need to mix equal parts of both baking soda and lemon (roughly half tablespoon) for this recipe. The bleaching property found in the lemon due to presence of citric acid makes it worthy for brushing. Brush with the mixture and don’t forget to rinse your mouth completely after brushing.

How fast does baking soda whiten teeth?

Brushing teeth with baking soda will give significant results in whitening teeth in just a few weeks

After knowing about different ways of brushing teeth with baking soda, if you’re wondering about how fast does it take to whiten teeth, you may expect it to be quite paced if not fast. You will be able to notice a visible difference after just a few days of using it. The result won’t be much great but quite decent. However, after a few weeks of brushing with baking soda, you will genuinely feel your teeth getting whiter and brighter.

Benefits of brushing teeth with baking soda

Brushing teeth with baking soda has numerous benefits

Baking soda can be used in a variety of ways for brushing teeth. Following benefits are enough to understand why it’s a hot topic regarding oral care :-

Easily eliminates plaque

Plaque, a type of biofilm that grows on the surface of your teeth by having certain food items and tea, coffee etc can cause gingivitis and cavities. These group of bacteria can badly damage your teeth and gum. Brushing your teeth with baking soda helps reduce the amount of such plaque as the grains of baking soda gets between such biofilm. This makes your teeth look clean.

Not expensive at all

Another great benefit of using baking soda for brushing teeth is that it’s completely inexpensive. A one time purchase of baking soda will last for months and will provide you the similar benefits as a toothpaste. You will easily find it in your nearby stores under 1$.

Gives a brighter smile

Baking soda is very successful in removing any stains from the teeth. It can easily remove any plaque formed on the surface of your teeth making you get a brighter smile. Baking soda is proved to make your teeth brighter by reducing the stains visible on teeth which makes it such a popular choice.

Best option for people with fluoride toxicity

Traditional toothpastes contain fluoride as the main compound. It has been noted that some people have toxicity towards fluoride and brushing teeth with such toothpaste can cause diarrhea, pain, vomiting and kidney problems. Children less than 6 years old are particularly toxic toward fluoride. In such a scenario, baking soda proves to be a better and safer option.

However, before taking the final decision, you should also keep in mind the following cons of using brushing teeth.

Cons of brushing teeth with baking soda

Brushing teeth with baking soda may not be great enough to fight against dental cavities and has a bad texture

Bad texture and taste

While baking soda may be good enough to remove plaque, you have to compromise with it’s ridiculous taste and texture. While the taste completely unpleasant, it’s texture is something like having sand inside the mouth which will obviously be an issue for most individuals especially if you will use a DIY recipe of baking soda stated above. However, this problem may not bother you if you use a ready to use toothpaste from store.

Not helpful against dental cavities

One downside of brushing teeth with baking soda is that is doesn’t help in fighting against dental cavities due to the absence of fluoride. Fluoride is a natural element present in air, water and even in our bones. An extra fluoride present in toothpastes helps in preventing tooth decay. Even American Dental Association approves toothpastes that have fluoride due to its properties. That’s why baking soda only may not be great in curing dental cavities.

Is it safe to brush your teeth with baking soda?

Brushing teeth with baking soda is found safe if used cautiously

The answer to the question is yes. Indeed, it can damage your teeth if not used in a proper way, a slight care while brushing teeth with baking soda will always work to maximize the results. Yeah, the gritty texture and bad taste of baking soda may be a big downside while looking for a good alternative, it can work good in giving your teeth an incredible shine in a safe way.

Be cautious while using baking soda for cleaning your teeth. You should not use baking soda for brushing teeth for more than a few times in a week. And, while using it, don’t let it sit in your teeth to avoid any damage. Any long contact with baking soda can lead to gum inflammation. Rinse your mouth with mouthwash or water completely after brushing. You may need to rinse again to wash away baking soda.

Baking soda works as a good option for cleaning your teeth and reducing the amount of plaque formed on your teeth. However, you should note that when this plaque gets hard and forms a strong coating called tartar, baking soda may not be much effective. For the best of both worlds i.e. the comfort of a toothpaste and teeth polishing capacity of baking soda, it is best advised to use a toothache that contains baking soda. For that matter, even hydrogen peroxide filled toothpastes also works great. With all the above points, you will be able to use baking soda for brushing teeth in it’s most appealing manner.

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.

8 ways to keep your nervous system healthy

Healthy nervous system is needed for proper functioning of all body parts

Nervous system is an integral part of human body. Proper functioning of all the parts of our body depends upon the health of our nervous system. Consider it as a road network where the narrower access roads are connected with the bigger roads and these bigger roads connect with the main national highway. Your nervous system acts in the same way where innumerable nerves connect with muscles and these muscles are connected with the main highway, which is the spinal cord in case of your body.

If that road network is smooth enough, then there won’t be any traffic jam and stoppage of vehicles. In the same way, a healthy nervous system will make the network of nerves and muscles to supply messages from your brain to different parts of your body and right message will be transmitted to the right body part without any lag in between. Since brain is also a part of the nervous system and the health of your brain can highly impact how you perceive information and emotions, the health of nervous system can highly impact your body’s performance. Keep reading this article as we discusses the 8 best ways to keep your nervous system healthy.

Nervous system is a complicated system that regulates body’s activities. Along with your brain and spinal cord, your eyes, ears and other sensory organs also constitute part of nervous system. Nervous system needs to be healthy if you want your body to function at its finest. A deficiency in any part of nervous system can cause trauma, tumor, structural defects, degeneration and autoimmune disoders.

Symptoms of weak immune system

Persistent headache is a sign of weak immune system

Timely identification of the signs that you’re having a weak immune system is important. Following are the symptoms of a weak immune system :-

You have a loss of feeling
You suffer from persistent headaches
You experience a loss of sight
You feel a weakness in your muscles
You feel extremely tired
You have skin problems like rash, dry and red skin
You will feel your eyes to be gritty and sandy
You will notice repeated headaches
You can have patchy hair loss around your scalp or other body parts
You may experience an unexpected weight loss or gain
You will see white patches on your skim

After knowing about how a weak immune system can prove bad for your body, here are 8 tips that you should follow to keep your nervous system smooth and healthy :-

Practice yoga on a regular basis

Practicing yoga regularly helps in maintaining healthy nervous system

Practicing yoga is very beneficial for your nervous system. Due to the busy lifestyle in today’s society, we tend to have lot of stress revolved around our work, relationship and health. The stress causing compound called cortisol which is boosted due to such busy lifestyle can impact your nervous system and make it weak. As yoga constitutes of many relaxation and breathing activities that helps you lower your breathing and heart rate apart from making your muscles more flexible, you should practice it regularly. The cortisol levels will decrease and your nervous system will remain healthy.

Treat your body with some fat

Nuts rich in healthy fats helps in maintaining healthy nervous system

One interesting way to keep your nervous system healthy is to keep your body satisfied with some healthy fats. These fats work to insulate the neurons that help in making newer connections between brain cells and nerves. The fat prevents erosion of the myelin. Myelin is a protective coating around the nerve cells that acts as an insulation. You can easily get healthy fats by eating food items like avocado, ghee, nuts, fish and clarified butter. You will experience an improvement in your memory and intelligence that will help you in learning.

Keep your diet rich with vitamins and minerals

Beef rich in vitamins can help in improving immune system health

Eating a diet equipped with vitamins and minerals is a must to keep your nervous system healthy. Vitamins also act to protect the myelin coating of the transmitting nerves. Vitamin B1 and B12 are especially important for a healthy nervous system. Look for food items with minerals like sodium, potassium and calcium. Food items that you can include in your diet as a good source of vitamins and minerals are whole grains, milk, kidney beans, beef, steak, eggs and seafood. Also include beetroot and pomegranate in your diet as folate present in them protects your nerves against damage.

Do some workout

Exercising strengthen your nervous system

No, we’re not asking you to be a fitness freak or an athlete, but you should make efforts to train your body as much as you can. Do some workout and let your body engage it in different activities. You don’t need to hit the gym for a heavy training session with lot of pushing and pulling, you should however try to exercise regularly. Exercising will increase the flow of blood in your body and your brains performance improve. You will get a sharper memory along with a leaned body. As a beginner, you can try to exercise at least two times in a week.

Get a good quality sleep

A good quality sleep is needed for a healthy nervous system

A good quality sleep always prove beneficial for your body. With every study, more and more benefits of sleep are found in relation to health promotion and prevention of chronic diseases. Sleeping is also proved good for maintaining a healthy nervous system. A 7-8 hour undisturbed sleep is what you should be trying to maintain if you are an adult for having a good nervous system. Sleeping helps in strengthening circuits within the nervous system making your brain stronger. You should make efforts like having a cozy room, avoiding screen and not eating anything heavy to improve your sleep schedule.

Do not smoke or drink alcohol

Make nervous system healthy by quitting smoking and alcohol

Smoking and using tobacco products is not only bad for your lungs, it can also damage your immune system badly. Along with that, you should avoid drinking alcohol or resorting to drugs. Not only you will be able to escape others from any cruel behavior due to the possible hangover, you will also be able to protect your nervous system from the consequence of such harmful behaviour. Another worthy tip to follow is to limit the consumption of caffeine rich products.

Drink plenty of water to stay hydrated

Drink enough water to help maintain a healthy nervous system

Staying hydrated should be given importance while trying to maintain a healthy nervous system. This little tip will pay you for a long time. The fact that our body is 70% water proves how much water can do for it’s function. Water is found effective in increasing metabolism, enhancing blood circulation and immune system function and releasing waste our of the body. Make a distance from energy drinks or soda while finding ways to be hydrated. Plain water is the best way to keep yourself hydrated. Drinking 8 glasses of water is normally recommended. You can avoid issues like memory problems and confusion caused by dehydration by drinking enough water.

Walk barefoot for 15 minutes

Walking barefoot is good for nervous system health

One simple way anyone can follow as a worthy tip for improving your immune system health is to walk barefoot. This slight effort is actually one of the greatest ways to feel connected with the mother earth while doing something better for your physical health. Along with reducing risk of heart disease, pain and inflammation, walking barefoot helps in maintaining healthy nervous system. It improves your senses, positively affects your brain and normalizes your biological rhythm. You can start by strolling barefoot for just 15 minutes in a day.

A healthy nervous system is the demand of your body for it’s right functioning. The better your immune system is, the better your brain will send message to each part of the body to function rightly. And, the fun part is that despite the fact that our nervous system is complex, making it healthy is not at all complex. You can easily follow the 8 ways told above for maintaining a healthy nervous system. These tips will not only help in maintaining a good nervous system but also in maintaining a good health overall and you will get all the benefits of a healthy lifestyle.

101 Flossing tricks : How often should you floss

Flossing is the best way to control plaque formation for cleaner teeth

Flossing is the one term in dental care that everyone has heard of, but almost no-one knows the importance about. As merely brushing your teeth twice in a day doesn’t provide your teeth the care that they deserve, flossing is one way to make them get clean and brighter. Since the plaque formed on your teeth (particularly around the area between two teeth) is sometimes very difficult to remove by brushing, flossing gets an added importance.

It is required to control the plaque growing on your teeth for a great oral care. This plaque gets hard if you leave it alone. You will face issues like bad breath and yellow teeth along with major problems like gum diseases. Brushing alone is not enough to control that plaque formation and that’s where the role of flossing comes in. If you’re also looking forward to improve your oral health by flossing, keep reading the article as we make clear your every doubt relating to flossing.

What is flossing?

In oral hygiene, flossing is a highly recommended habit. As the food you eat gets stuck between the teeth that is difficult to remove with just brushing, flossing helps in easy removal of such food strain. As your teeth gets cleaner, the chances of bacteria and plaque formation reduce incredibly. Even after knowing about it’s such an importance, there is only a small population who have included flossing in their dental care routine.

How to floss?

A dental floss string for flossing your teeth

Out of that small population doing flossing, only a few know how to do it correctly. Flossing is a very tedious and time consuming activity as you have to do it one by one for every teeth. But don’t worry as we discusses how you can floss rightly using right method and right tools : –

Floss using a string

The most traditional method that most people use for flossing is to use a string. For centuries, people have been using a flossing string to clear food strains between their teeth and undeniably this method works great when done correctly. To floss using a string, all you need is to cut an 18 inch long string and wrap around 1 inch of the string on each side around the middle fingers of each hand. Hold this flossing string tight using your thumb and index finger. Glide this string between your teeth. Rub the string against the teeth. Move around and curve around the gum line so that it remove the plaque hidden around.

Repeat the process for each tooth one by one. While flossing using a string, don’t be too harsh as it may cut the gums.

Using floss threader for flossing

A floss threader is a more convenient option for flossing your teeth as it makes it easier to reach those areas that might be difficult to floss otherwise. This tool is the best option for flossing your teeth if you have bridgework, braces, and orthodontic wires.

Floss threader is a flexible yet sturdy flossing tool made of plastic that can be used with the help of a nylon wire. You simply have to insert the wire into the threaders eye for using it. Using the threader that can bent around the curvy mouth edges, it will get simpler to floss behind the archwires, below the bridgework and beneath the retainer bars. After you’ve done flossing, you can simply pull the nylon wire to release out of the threader.

Try air flosser or water flosser

If you’re bored of the traditional flossing method using a wire, you can use air or water flosser. Air or water flosser is the best way to up your game in flossing teeth. These handheld devices work excellently in removing the food strains without much hassle.

An air or water flosser requires electricity to run. This device shoots a stream of air or water directly between your teeth. You are only required to point the nozzle of the flosser at the front of where two teeth meet. This quick shoot of air or water makes the food stuck get away. This method is great for cleaning deeper under the gums. If using a water flosser, you will need to refill the water tank on a regular basis.

Some tips on flossing

After knowing about the methods of flossing, these are a few tips you should keep in mind.

How often should you floss?

Flossing is one such habit that should be adopted on a daily basis for a brilliant oral care. As a thumb rule, try to floss once in a day. Make it a rule and never miss this one time.

If you’re confused about how much should you floss if you have braces, then the answer is same. Don’t skip the rule of flossing once in a day. Having brace is not an excuse. If you’re worried about how you’d be able to floss below the archware of your brace, you can floss using a floss threader using the method described above.

Don’t reuse the same string

Don’t reuse the same floss. Throw away the string right after using it. Using the same floss will give way to the old bacteria and debris to reenter into your mouth that you removed earlier while flossing with that string.

When should you floss?

If you want the best results, it is advised that you should floss at every night before going to bed. By flossing the teeth at night, you will be able to remove food strains and debris that settle on your teeth overnight. However, if you are more comfortable doing it in morning, that’s not an issue.

You may floss your teeth before or after brushing. It doesn’t matter if you floss teeth before or after brushing, the only thing important is to floss. If you floss your teeth before brushing, you will expose off all the food particles and debris lying between the teeth that will be removed completely when you brush. If you floss teeth after brushing them, you will be able to pick up any leftover food strains. However, as per a few observations, brushing your teeth and then flossing is better.

Don’t overdo flossing

One essential tip you should keep in mind while flossing is to never overdo it. Too much of flossing can damage your teeth. You can damage your sensitive gums. The chances of irritating and damaging gum tissues will get higher. Don’t overdo it and keep flossing limited to just once in a day whether in morning or night.

Don’t run the floss like saw

You should avoid a common mistake that almost everyone makes while flossing their teeth. You shouldn’t run the floss back and forth between your teeth like a saw while flossing, rather you shohld rub the floss against your teeth’s surface. This way, you’ll be able to remove more food strains and debris out of the gums. You just need to glide the floss between teeth and wrap it around the teeth base in a C shape.

Flossing is an important factor in giving your teeth the care it needs. By flossing your teeth properly, you will get benefits like a reduction in risk of cavities by controlling any debris and leftover food particles and preventing gingivitis and other gum diseases. A good oral hygiene practice including flossing is also linked with improving heart health. These reasons are enough to make you believe in the importance of flossing in dental hygiene. Here, we have covered all the doubts related to how you floss, the right method and what tips to follow to avoid any gum damage. However, don’t rely solely on flossing. You should still be brushing your teeth twice a teeth. Combine this flossing thing with your brushing routine and you are unlikely to suffer any dental problems.

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.