11 Creative Ways You Can Improve Your Fitness Tips For Weight Loss

Fitness is something which we all wish to have. But nowadays, life is moving at a jet speed and this has given rise to a number of factors that are taking a toll on our health and adversely affecting our fitness. Diseases like diabetes, high blood pressure, high cholesterol, arthritis, thyroid glands malfunctioning etc. are stealthily creeping into our lives, deteriorating life quality and also shortening lifespan.

Certain bad habits like sedentary lifestyle, junk food habit, lack of physical activity, smoking, drinking etc. have taken us miles away from fitness in the recent times. It is a good thing however that people have started to become aware of the negative impact of these habits and are trying to control them. They are trying to gather fitness tips to stay healthy and happy. This article will provide you with some important fitness tips.

To follow these tips you need not be a fitness freak. Just steer clear of the bad habits and you can automatically abide by the fitness tips.

Here follow the fitness tips:

1. They don’t diet.

Have you ever known someone in really great shape who was constantly trying out every new fad diet?

Yeah, I didn’t think so.

Because for the most part, fit people don’t diet—they make healthy eating a part of their lifestyle.

While I recommend sticking to an 80/20 nutrition plan, ultimately, the key to staying fit and eating healthy is learning to listen to your body. What makes you feel good? What keeps you feeling full and energized throughout the day? What helps you kick ass during your workouts? What keeps you feeling and looking fit?

2. They find a way to enjoy exercise.

If you’re one of those people who absolutely dread every minute of your approaching treadmill workout, and hates it even more once you’re there, it’s time to find a different approach to exercise.

Because more often than not, fit people find a way to actually enjoy—and even look forward to—their workouts.

And while that may not always mean they’re excited to lace up their sneakers and go for a run on a rainy day, it does mean that they like the feeling of being fit and value that more than their desire to sit on the couch.

If you really hate to exercise, the problem may be with your workout, not you. Everyone enjoys different things—I used to hate working out when running was all I did, but ever since I discovered HIT, I can hardly go a day without working out.

3. They prioritize their health and fitness.

While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what.

4. They don’t eat perfect 100% of the time.

Sure, there’s that rare person with 5% body fat that refuses even a single bite of chocolate and seems to be ok with it. But most of us need to cheat a little in order to keep our sanity.

Giving yourself a cheat meal or day every once in a while ensures you don’t feel bitter about your healthy diet and go crazy and binge on all the things you’re missing out on.

5. They get a lot of sleep.

If you still think being fit is only about how often you work out, you need to think again. Because one of the top things fit people do to stay healthy and fit isn’t exercise based on all its sleep.

Aim for at least 7-8 hours each night, and you’ll be a healthier, fitter and a happier person overall.

6. They hang around other fit people.

You know that saying, “you are what you eat?” Well, you are who you eat with (and socialize with) as well.

Think about it, if all your friends are constantly getting fast food and donuts for dessert, and always choosing sedentary activities like going to movies or sitting around for hours, what do you think you’re going to do? Probably eat junk and sit around all day too.

On the other hand, if your friends are into healthy cooking, or trying new restaurants with local, fresh ingredients, and want to go bike riding or organize a pickup game of soccer for fun, you’re most likely going to join in and be more active as a result.

7. They stay active outside of the gym

While fit people always make it a priority to get in planned exercise on a regular basis, they don’t limit exercise solely to the gym (or home gym)—they do all they can to stay active outside of their workouts as well.

And most of all, believe in yourself. You can do it. Now go get started.

8. Fitness goals

You have to be very specific about your fitness goals. It is not just enough setting a fitness goal. For instance aim at shedding 2 inches off your waistline through your daily work-outs. If you set 2 inches as your specific target, you will know how much exactly you will have to shed and that will give an impetus to your efforts. However, make sure that you fix realistic fitness goals for yourself. Unrealistic goals will only shatter your confidence.

9. Select your role models

Select your own fitness role-models. Read about them and draw adequate inspiration from their journey. If possible put up their photos on the walls of your exercise room. That will be a constant source of mental boost up for you.

10. Go easy for yourself

Select your own fitness role-models. Read about them and draw adequate inspiration from their journey. If possible put up their photos on the walls of your exercise room. That will be a constant source of mental boost up for you.

11. Take water

A great and proven tip is to drink as much water as you can. Experts recommend that you should have at least 6 to 8 glasses of water every day. The more water you drink, the more sodium and fat you will flush out of your body. Drinking much water helps in suppressing the appetite as well. Drinking approximately 10 glasses per day really help in getting slimmer. Try to consume water before the meal in order to decrease your hunger.

What You Can Learn From Tiger Woods About Low Carb Fad Diets Revealed

With all of the conflicting studies and disclose interpretation of advice, it's no stunner that disorder reigns when it comes to the value and safety of low-carb diets. Whether it's Atkins, the South Beach or another low-carb setup, as many as 30 million Americans are doing a low-carb diet.

Advocates swear that the elevated quantity of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health conditions. Critics, on the contrary, attribute obesity and associated health conditions to over-consumption of calories from any source, and the shortage of physical movement. Critics also contend that the shortage of grains, fruits, and vegetables in low-carbohydrate plans may lead to deficiencies of some key nutrients, like fiber, vitamin C, folic acid, and several minerals.

Any plan, either low or high in carbohydrate, can generate substantial weight loss during the primary stages of the diet. But bear in mind, the key to prosperous dieting is in being capable to part with the weight for good. Put another way, what does the scale reveal a year after going off the diet? Let's see if we can debunk some of the mystery around low-carb diets. Further down, is a listing of some relevant points taken from latest studies.

- Differences Between Low-Carb Diets.

There are several popular diets designed to reduce carbohydrate intake. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately larger quantity of the whole caloric intake. Atkins and Protein Power diets limit carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters, assert to remove only sugars and foods that raise blood sugar levels excessively.

- What We Know about Low-Carb Diets.

Just about all of the studies to date have been small with a broad range of research objectives. Carbohydrate, caloric consumption, diet length and participant characteristics have varied greatly. Most of the studies to date maintain two things in common: Not one of the studies had participants with a mean age above 53 and Not one of the controlled studies lasted longer than three months. Findings on older adults and long-term results are scant. Several diet studies fail to monitor the amount of exercise, and consequently caloric expenditure. This helps to explain discrepancies among studies.

The weight loss on low-carb diets is a business of caloric restriction and diet length, and not with reduced carbohydrate intake. This discovery suggests that if you desire to lose weight, you should eat fewer calories and do so for a prolonged duration. Little data exists on the long-range safety of low-carb diets. In spite of the medical community concerns, no short-term adverse effects have been established on cholesterol, glucose, insulin and blood-pressure levels amongst participants on the diets. Adverse effects may not be exposed because of the short period of the studies. Researchers have found that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high-fat diet.

The extended range weight difference for low-carb and other types of diets is comparable. Most low-carb diets invoke ketosis. Some of the potential consequences are nausea, vomiting, abdominal discomfort, and confusion. During the first stages of low-carb dieting, some fatigue and constipation may be encountered. Usually, these symptoms go away quickly. Ketosis may also give the breath a fruity odor, somewhat similar to nail-polish remover (acetone).

Low-carb diets do not permit the consumption of more calories than other types of diets, as has been frequently reported. A calorie is a calorie and it doesn't matter whether they originate from carbohydrates or fat. Study discrepancies are likely the effect of uncontrolled circumstances; i.e. diet participants that cheat on calorie intake, calories burned during exercise, or any number of other factors. The drop-out rate for rigorous low-carb diets is somewhat high.

What Should You Do?

There are 3 significant points I would like to re-emphasize:

- The long-range success rate for low-carb and other types of diets is comparable.

- Despite their acceptance, little data exists on the long-term efficacy and safeness of low-carbohydrate diets.

- Rigorous low-carb diets are generally not sustainable as a routine way of eating. Boredom most often overcomes willpower.

It is clear after reviewing the subject, that more, well-designed and controlled studies are required. There just isn't a lot of satisfactory information available, especially regarding long-range effects. Strict low-carb diets generate ketosis which is an unusual and potentially stressful metabolic state. Under some circumstances, this may cause health-related complications. The diet you choose should be a blueprint for a lifetime of better eating, not just a hasty weight loss plan to reach your goal. If you can't see yourself consuming the prescribed foods longer than a few days or a week, then chances are it's not the proper diet for you. To this end, following a somewhat low-fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.

If you do resolve to follow a low-carb arrangement, bear in mind that certain dietary fats are associated with the reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins. Even promoters of the Atkins diet now say men and women on their system should curb the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that just 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This switch comes as Atkins faces contention from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan.

Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bathwater". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbs such as fruits, potatoes, and whole grains, retained.

11 Weight Loss Myths Secrets You Never Knew

Every regime has its supply of useless folklore and half-truths that get passed on down the line from person to person. But I'd put weight loss up against any of them for what has to be the most time wasting and even the most dangerous myths out there.

There is a ton of free advice seen in the media these days and if it is taken seriously, can really set you back on your weight loss endeavors. This can lead to the kind of frustration that makes people think they are "destined to remain fat for life”.

This is not true, Have a look at the Weight loss myths below and draw your own conclusions.


1. Exercise on an empty stomach and burn more fat.

Effective weight loss is the total amount of calories burned during the day, not how or why they were burned.  It doesn't matter if it is night or morning or exercises early in the day has no advantage to exercise later in the day.

Studies show that increased metabolism induced by anaerobic exercise is actually less after a large meal. Which probably means that more energy is being used for digestion than what is being used to repair muscle.


2. More exercise is better.

Every exercise session is beneficial to each individual, however, more is not always better. It depends on what is trying to be achieved. There are a level and frequency required to achieve results.

After this level is reached, additional exercise can have the opposite effect, not allowing the body to
recuperate and adapt to the stress induced by the exercise, which can be detrimental to your results.


3. After stopping exercise muscle will turn to fat.

This is not possible, Muscle and fat are two different types of tissues in the body and you cannot convert one into the other. This is like trying to turn water into milk. If you stop training, the muscles will shrink in size - and do not disappear. The more calories taken in that are not burned off will be deposited as fat.


4. If you’re not sweating, you’re not working hard enough.

Sweating is the body's way of cooling itself down. Many factors contribute to body temperature, including room temperature, types of exercise done, body-fat levels, clothing, and exercise intensity. The intensity of exercise can't be judged by the amount you sweat.

A well-trained person will often sweat a lot because their body can more efficiently regulate heat.


5. Taking sugar before exercise to raise energy levels.

Ingestion of sugar will lead to a rapid rise in blood sugar levels. This rapid rise stimulates a release of insulin, which quickly removes the excess sugar from the blood system, often causing your blood sugar levels to drop, sometimes below the level that it started at, leading to faster exhaustion.


6. Gaining weight is just a part of getting older.

Getting older is not an excuse for gaining weight! As we age and begin a more sedentary lifestyle we start to lose muscle mass. The efficiency of your metabolism is directly linked to how much muscle you have on your body. The most the efficient way of maintaining your body's muscle mass and keeping your metabolism from dropping,is by doing a high-intensity strength training workout once a week.


7. X is the best form of exercise.

Claims like this are usually based on marketing strategy and personal bias. Even when claims are based on factual information, they have little practical value to the average exerciser. The most important thing is to choose an activity that you like, and perform it properly and consistently.



8. If it’s fat-free I can have as much as I want.

Unfortunately fat-free doesn't mean calorie free. The word fat-free is misleading because if you
overeat on anything, even fat-free foods and you don't burn off those calories, your body will
store the excess as fat.


9. Don't drink water when you exercise or you will get cramps.

By drinking litres of icy cold water in one go while exercising you will probably suffer from cramps.  This is why it is important to drink water continuously before, during and after exercise to replace the fluid you've lost and avoided any discomfort.


10. By not having a personal trainer I won't make gains.

Hiring a personal trainer is one way you can use to reach your goals, but you are an adult capable of making decisions and setting your own goals once you have the knowledge of how to go about it.
Following a good exercise program and the eating plan does not require someone standing over you and telling you how to do it.


11. By exercising my abs I will lose my pot belly.

Exercising your abdominals will help to tone and firm the abdominal region, but it will not reduce fat deposits that are responsible for a pot belly. Fat reduction comes from burning more calories than you take in. Fat is reduced uniformly throughout the body there is no such thing as spot reduction.

11 Essential Examples Of Weight Loss Supplement

Various methods of weight loss involve the use of supplements to help you to lose weight. There is little regulation regarding these supplements. It is very important that you research the supplements used in the weight loss program you choose. Some of these supplements may have harmful side effects. Keep your health and safety first in your mind when starting a new program or diet to lose weight.

Some of the common supplements used to help you lose weight are:

Hoodia

Hoodia is an herbal supplement that is very popular in programs designed to help you lose weight. It is used as an appetite suppressant. It should be noted that there have not been any human clinical trials for Hoodia. Hoodia is very popular dieting supplement. There is a problem in the supplement industry regarding Hoodia counterfeits. It has been estimated that more than half the Hoodia products do not use real Hoodia. You should try and research the company and make sure that you are getting real Hoodia products.

Fucoxanthin

This is an antioxidant that can be found in brown seaweed. It is showing great promise in aiding people wishing to lose belly fat. Remember, there have not been any human clinical trials yet. Fucoxanthin is a good antioxidant and is not a stimulant. This supplement shows great promise.

Guarana

Guarana is a plant in the Amazon rainforest. The seeds of the plant are a rich natural source of caffeine. Caffeine is a stimulant and is used as a supplement to lose weight and raise your energy levels. You should note that caffeine can stimulate your heart and central nervous system.

Apple Cider Vinegar

Apple Cider Vinegar is used as a natural appetite suppressant and fat burner. Apple Cider Vinegar is included in many diets plans to lose weight. It does this by helping to suppress your appetite. This supplement has even sparked its own diet plan.

Chromium

This is a mineral and it is popular in supplements. It is used to help metabolize carbohydrates, fats, and protein. It is used to promote weight loss and also for diabetes control. If you suffer from any health problems you should consult your doctor before starting a supplement program that contains chromium.

Ephedra

This Asian plant was once used in many dieting supplements. It was used by many people who wanted to lose weight fast but the FDA banned Ephedra after there were several deaths attributed to taking the supplement. It is very important when buying supplements over the Internet, that you make sure they are Ephedra-free.

Chitosan

This supplement comes from chitin, which comes from crab shells. It is popular because it is believed to prevent the absorption of fat molecules in our intestines. If you are allergic to shellfish you should not take Chitosan. Chitosan appears to be a promising supplement to promote weight loss.

Bitter Orange

Bitter Orange became very popular after Ephedra was taken off the market. It has an energy-boosting effect similar to Ephedra. You should not use this supplement with another source of caffeine. If you have heart problems you should not take Bitter Orange.

Green Tea

Green tea has become an extremely popular supplement. It has tremendous antioxidant properties and has been shown to increase weight loss.

These are some of the more popular herbal elements that make up most weight loss supplements. You should definitely use supplements to help you lose weight. You should research the weight loss program you are interested in to make sure the supplements used are safe.

Using natural herbal supplements should only be one part of your weight loss program. Exercise should also be a big part of any weight loss program. Exercise first, and then use weight loss supplements to help lose weight.

Caralluma Fimbriata

A newcomer to the weight loss arena, Caralluma Fimbriata is being touted as the next big thing in weight loss products.Caralluma is a succulent cactus found in India and has apparently been used for many years as an appetite suppressant by the Indian people.

It is known as a famine food due to its ability to suppress appetite when food supply is limited. Caralluma Fimbriata grows in the wild in various areas of India and is believed to stop the formation of fat which in turn makes the body burn fat reserves for energy. The end result being weight loss and reduced craving for food.

Propolene

Propolene is being used widely in supplements and pills for weight loss. Its common functions include suppressing our diet and fat burning. It forms a fiber mass once it reaches our stomach, stimulating our brains that there is no hunger since the stomach is filled. If you are looking forward to losing a large amount of weight or fat, propolene is the ingredient that you should be looking for when buying weight loss supplements.

Top 5 Amazing Categories Of Yoga For Weight Loss

Yoga is gaining popularity around the nation. It's very posh to have a yoga mat tucked under your arm, with your gym bag slung over your shoulder as you casually quip "I'm off to my yoga class." But is yoga your best bet for weight loss?

Well to answer that we need to find look at what it takes to lose weight. To lose weight you need to raise your heart rate to about 65% of its maximum heart rate threshold (To find out how to figure your maximum heart rate threshold read my blog, What is Your Fat Burning Heart Rate?)

So the answer is yes you can lose weight by doing yoga if it elevates your heart rate sufficiently. Which brings us to the next question, which type of yoga raised the heart rate enough to bring about weight loss?

If you have ever Googled yoga you have found out that there are several types of yoga with a seemingly endless number of yoga classes available in each. But the question remains, which types are best for weight loss?

The Top 5 Types of Yoga for Weight Loss

Of all the different types of yoga these three are the best for weight loss:

Ashtanga

This is a very intense and vigorous yoga. It is very physically demanding because it is comprised of a series of poses performed in a particular order in a particular rhythm. Since you are moving constantly from one pose to the next your heart rate remains in its target range for fat burning. So Ashtanga yoga is a good type for those wanting to lose weight.

Power Yoga
This is a more intense, fitness-focused version of vinyasa-style yoga that is breath-based movement. Power yoga is very much like Ashtanga yoga except it doesn't follow a set series of poses. Power yoga poses are performed in various order thus allowing classes to be different from class to class. It also appeals to people who are practicing yoga from more of a fitness than a spiritual point of view.

Bikram
A 95 - the 100-degree room is what is needed for Birkram vinyasa-style yoga. Hot Yoga is also known as Bikram Yoga. It is is a type of Hot yoga that is similar to Ashtanga yoga and consists of a series of 26 poses. It is very intense and physically demanding. Greater flexibility and deep stretching are at the root of this type of yoga.

Hatha
Let's start by saying that Hatha yoga is an intensive, low impact exercise, involving lots of stretching and conditioning that helps the blood flow more smoothly, and which aids in healthy digestion.

One of the main goals of yoga is to maintain the intestinal organs in order to improve digestion and minimize the amount of undigested food or waste in our bodies without having to resort to invasive cleansing routines.

Vinyasa
The purpose of Vinyasa Yoga is to completely cleanse the practicing individual internally, both on a spiritual as well as a physical level. Tradition has it that this age-old practice actually helps the individual outwardly also, as in preparing for life's' challenges and events.

The breathing process itself is designed to manipulate the palate, a process that results in vibrations caused by the breathing/physical movement mix, in the practitioner's mouth, and heat up the breath as they inhale. As with most Yoga techniques, the sweating process is intended to cleanse the body.

Only you can determine what your wellness goals are. Generally, yoga encompasses the body, mind, and spirit. Therefore most styles are aimed at strengthening all three aspects of the person or specific aspects of the person breath and movement but not rigorous activity.

7 Best Herbal Teas For Weight Loss

The weight loss industry has become a big business... even herbal tea manufacturers are jumping on the bandwagon at this epidemic phenomenon. 7 best herbal teas for weight loss explores the nature and 'actions' of popular herbal tea blends that help with weight loss and weight control.

Having to consider losing weight and hearing that four lettered word... D-I-E-T... is something that makes the majority of us cringe with despair. Whether it's starving you on the latest fad diet, or spending ridiculous amounts of money on the newest weight loss program - that make big (yet mostly false) claims to radically reduce your weight in the quickest amount of time - most of us will succumb to this false ideology that looking slim is 'in'.

Herbal teas are a cheaper and healthier alternative to helping with weight loss. But don't be fooled for one second that just solely drinking herbal teas will achieve this. The truth is, there is no magic drink, or pill, or lotion or potion for that matter that can help you lose weight without much effort on your part. The keyword is 'helping' and herbal teas are considered an excellent tonic for aiding weight control and in maintaining a healthy body.

The mantra of regular exercise and a balanced diet may be hard work to fight the bulge but at least it wouldn't compromise your health in the long run.

Dandelion

Known as the "little plant that roars", it has natural diuretic and laxative properties to remove water and food weight before digestion begins and help your body reduce the feeling of 'feeling bloated'. Many avid dieters believe that diarrhea keeps their bodies from absorbing calories or fat but this is not the case and could lead to dehydration and dependency on laxatives. Dandelion is also a beneficial aid for digestion and because of its mild laxative properties, it can help in bowel movements to become more regular.

Chai Tea

Chai tea for weight loss has been debated by many experts. Some individuals are not favored with the idea that indeed Chai tea can help you sculpt your body and remove excess weight. They would say that the concoction would rather make you gain extra calories due to the milk and sugar added in the blending.

Chai tea is basically a combination of black tea, milk, honey and other herbs that are beneficial to your body. If Chai uses sugar instead of honey as a sweetener, then perhaps you have the reason to doubt its effectiveness in aiding weight loss.

Green Tea

Despite not being classed as a herbal tea (as its leaves come from the actual tea plant 'camellia sinensis'), Green Tea has had the most extensive research carried out that has been proven to be very effective in weight loss. This is due to the 'polyphenol' component which is responsible for its slimming effects. It also contains caffeine which gives the drink its stimulant effects and can increase metabolism which helps to burn fat and calories. It is these reasons why the ingredients in Green Tea are widely used in popular diet pills.

Those suffering from anemia should take caution when drinking Green Tea, as it could lead to a reduction in iron absorption in your body which could cause iron deficiency.

Guarana

Guarana's main ingredient is 'guaranine' which is identical to caffeine. It can act as a stimulant to accelerate body functions such as increasing the heart rate, digestion, and respiration due to its caffeine content. It is also a diuretic and can stimulate the nervous system and help you fight depression and cope with stress, thus it may help you to avoid 'emotional eating' which is one of the main causes of weight gain. Due to its high caffeine content, those suffering from sleep disorders and anxiety problems should be wary when taking this in large doses.

Hoodia Gordonii

Hoodia Gordonii is known as a 'natural appetite suppressor' and has been used for centuries by South African Khoisan herders to endure long periods without food or water, whilst they were hunting and gathering. It contains the active ingredient, known as P57 which is responsible for appetite suppression that can "fool" the mind into thinking the stomach is full so you are not tempted to snack as much. Caution should be taken as long-term use could lead to addiction and malnutrition.

Siberian Ginseng

It is known as the "king of tonics", Siberian Ginseng is a popular herb to use for its ability to stabilize blood sugar levels thus reducing the desire to eat sugar and sweets. However, people who suffer from high blood pressure, narcolepsy (frequent and uncontrollable deep sleep) or taking blood-thinning drugs should avoid it.

It can stimulate the nervous system and act on the pituitary and adrenal glands to give you stamina and help combat fatigue. An increase in stamina means you can work out for longer without feeling tired! Also used to treat nervous disorders, exhaustion, strengthen organs, increases mental ability and a powerful antidote to stress and problems with aging.

Camellia Sinensis

The Camellia sinensis contains a rich dosage of antioxidants, essential nutrients like the vitamins and minerals that are crucial to maintaining a healthy body.

The antioxidants present in this tea are the polyphenols. The polyphenols particularly the catechins inhibit your body from gaining weight. As a whole, the antioxidants protect you from free radicals and from different health issues like cardiovascular disease, high blood pressure, rheumatism, cholesterol, high blood sugar level, impaired immune system, and even cancers.

Best Benefit Of Cinnamon For Weight Loss Tips You Will Read This Year

Cinnamon is normally used to add delicious flavor to baked goodies, but many are finding that this spice also can provide important health benefits such as lowering bad cholesterol levels, regulating blood sugar levels and helping to lose weight fast.

Cinnamon is produced by a native evergreen tree of South Asia. It has been used for centuries and was once regarded as a highly valued spice due to its medicinal properties. It has been and continues to be used to improve many ailments as well as to boost physical and mental well being. Today it has become popular in helping to lose weight as well as helping to prevent the weight from returning.

When consuming cinnamon, it causes the body heat to increase. This speeds up the metabolism and helps burn calories as well as fat deposits within the body. With this process, weight is reduced and other conditions that can be caused by being overweight such as high cholesterol, high blood pressure, and diabetes are improved. Because cinnamon has been shown in studies to reduce LDL cholesterol and reduce blood sugar levels while raising insulin levels, conditions associated with obesity are improved while weight is reduced.

Cinnamon also provides antioxidant benefits, which also help in weight reduction. This provides a cleansing action to the body, helping to eliminate harmful toxins and fats. For maximum benefits, cinnamon should be combined with honey for weight loss. It can also be helpful with improving conditions such as headaches, colds, urinary and bladder infections, arthritis, heart conditions, migraines, and diarrhea as well as prevent hair loss, bad breath, and digestive problems.

For maximum weight loss benefits, drinking tea with cinnamon and honey can promote rapid weight loss. Tea is prepared by adding one teaspoon each of cinnamon powder and honey to boiled water. If using cinnamon sticks, one to two sticks should be used. Boiled water should be allowed to brew for a few minutes before straining through a filter or strainer.

To understand this benefit, it is needed to look overall effect first. When your blood sugar rises rapidly from the food you eat, insulin is released by your body to neutralize the effects of the sugar. Actually, the primary role of insulin is to carry glucose into the cells stored for future use. Therefore when blood sugar spikes, much insulin will be thrown which result in excess fat storage and inefficient use of nutrients.

As one property of cinnamon to regulate blood sugar level, then this can lead to lower amounts of insulin in the body. The food intake thus has been less stored as fat and been used more efficiently by metabolic processes. The result from a study shows that by taking only 1-6 grams of cinnamon a day for 40 days, blood glucose level is reduced by 18-29%.

Using cinnamon to lose weight fast should be combined with proper diet and exercise. Diet should include plenty of fruits and vegetables, less fried foods, and fewer sugars. Cinnamon can interact with some medications as it does contain anti-clotting factors as well as blood thinning substances. When using cinnamon for weight loss, avoid using large amounts as certain types of cinnamon such as cassia cinnamon can cause liver and kidney damage. Always consult with a physician before starting any new diet plan.

12 Best Exercise For Weight Loss That Work

There are so many exercises that are being performed to lose weight, and it cannot be done without eating the necessary foods that will help you achieve your main goals. That aside, I want to discuss the best exercises for weight loss which are cardio workouts, which has been of great help to many people.

There are different forms of cardio workouts, and they will be detailed out shortly, but you should understand that they cannot be achieved without doing them regularly. These exercises help in the building of strength and stamina, and most importantly, in the loss of weight. They are the best form of exercise that has ever been performed.

The Best Cardio Workouts

These best workouts help in the burning of calories and also in the strengthening of the bones. It also helps in the increasing of the chemical changes that take place in the body system. It has so many advantages, and one of them is it increases the heartbeat rate, and also the strengthening of the muscles in the circulatory system. Examples of these workouts are listed below for your benefit, and I urge you to read carefully so that you will not miss anything.

1: Plank Walks

Plank walks are one most popular workout for burn calories & strengthen your arms, shoulders. Doing planks in the proper way already a challenge for the beginners. Start in a prone plank position, resting on your forearms with your body forming a straight line from shoulders to feet. Then push up from the ground, one arm at a time, into the elevated press-up position, all while maintaining your rigid plank form.

2: Butt Kickers

Here I have chosen butt kickers cardio burst workout! Because its classic move will strengthen your hamstrings and get your heart pumping at the same time. Jog forward, kicking one heel and then the other toward your buttocks. Keep your torso tall and engage your core as you move. continue for one minute approximately.

3: Double Crunches

Another popular exercise I picked from my exercise routine. A basic crunch challenges your upper abs, but by adding equal and opposite movement with your legs in this movement, you challenge all of your abs—even the deepest abdominal muscles.

-Sitting on the curb, reach your legs out and lean your torso back. Engage your core to stabilize.

-Bring your knees in and torso forward, nearly touching your knees and chest.

-Repeat for one minute.

4: HIIT Workout

Upper body and lower body exercises done at high levels of intensity with sufficient rest are a superior way to burn calories and improve aerobic conditioning.

-Do eight to 12 reps of the following in this order: Push-ups, box jumps, pull-ups, and lunges

-Take a 10 to 15-second rest in between each move.

-Repeat four to five times.

-Try to go at a 90 percent effort throughout.

5: HIBT Workout

Highly intensity based training has become a huge trend in the fitness world over the last few years, and rightfully so. IBT based training allows you to burn more calories in less time and it can be applied to virtually any workout exercise, including exercise bike & cycle workout.

HIBT Workout helps to burn more calories, increase your stamina and helps to build healthy life etc.

6: Running

Running burns about 500 calories/hour helps to build intense bones and combative tissue and gets your heart pumping at a healthy rate to prevent heart disease, stroke, and certain cancers.There is the only good pair of shoe running requires which helps to protect your joints and, if it helps you keep the pace and maintain encouragement.

7: Kettle-bells

Kettle-bells provide for a hard-core workout that not only burns up to 400 calories in a mere 25 minutes but also strengthens your core, better balance, and posture, and targets all of the major muscle groups, as well as the balancing muscles.

8: Pick Up Some Weights

More muscle = additional calories burned. After all, whereas a pound of fat burns only 2 calories per day, a pound of muscle burns 6—and takes up lots less space, he says. That’s why, in a very 2015 Harvard College of Public Health study of 10,500 adults, folks that strength trained for twenty minutes every day gained less belly fat over an amount of twelve years compared to cardio bunnies.

9: Cycling

This can be done anywhere and at any time. In the gym, a stationary bike can be used, and it helps in the building of the muscles in the leg, and also more fat can be burnt easily in the form of sweat. If you do not like going to the gym, you can ride your bike around, and note that it helps in the loss of weight. You can perform this exercise for as long as possible, depending on your own strength and ability.

10: Jogging

This is one of the simplest forms of cardio exercise. It can be performed indoors and outdoors. It helps in the burning of fat, improving stamina and strength. If you cannot jog fast, try doing it slowly to free the muscles around the knee, then the rest is child's play.

11: Swimming

This exercise has to do with the flexing of muscles in every part of the body, and it also involves the rapid beating of the heart. It is advised that you can swim for about 30-40 minutes daily to obtain good full body workout, and lose more belly fat.

12: Kickboxing

This is not really practiced by everyone, but it is also a very good form of exercise. It involves the breaking of sweat and also the loss of calories.

There are other simple exercises such as walking, and climbing stairs. Others can be performed in the gym, and they can be very helpful if you obey instructions. All these are the best exercise for weight loss, and the more you practice them, the better your chances of fulfilling them.

13 Best Diets to Lose Belly Fat Alone

Would you believe that you could lose belly fat through diet alone? This one is actually true since what you eat is one of the major causes of gaining belly fat. Addressing the problem with the appropriate eating pattern and diet easily solves it. It's basically about modification and improvement of whatever you eat that affects your belly size. You should consider the best diets to lose belly fat below.

1. Drink Water

Practice drinking 3-4 liters of water every day. Now, I cannot stress enough how important it is to stay hydrated when you are looking to reduce your belly fat.Water flushes out toxins, improves your bowel movements and keeps your metabolism up.

The best time to drink water is early in the morning empty stomach. Make sure you make use of that time and drink 3-4 glasses of water in the morning. One thing I want to request you is that please don’t drink water along with your meals or just before or after meals. This hinders the digestion process and it is the last thing that you would need.

2. Eat Raw Vegetables

Second is eat raw vegetables. Now Carrots, beetroots, cucumbers, cabbage, capsicum, onion, tomato these are the things that you can easily eat raw. Just sprinkle lemon juice on it and they are ready to go. Make sure you eat at least one serving of raw vegetables every day. These are rich in antioxidants, fibers, vitamins, minerals which are essential to cut the lower belly fat.

3. Eat Nuts

Third is eat one handful of nuts. Now, almonds, peanuts, cashews, walnuts these are great sources of healthy fat. And always remember that good fat cuts bad fat. So, you have to eat one handful of these nuts every day. Now, it is totally up to you if you want to have these in one serving or two servings. As far as almonds are concerned, you can soak them but please do not remove the skin. It is rich in vitamin E.

4. Low Fat Dairy

Next is, switch to low-fat dairy. Dairy products are loaded with saturated fat. And saturated fat is one thing which you want to avoid if you are looking to cut fat from your body. So, make sure you buy low-fat versions of milk, curd, paneer and other dairy products.

As far as milk is concerned toned, double toned and skimmed milk is easily available in the market. Now, you can use this low-fat milk to make curd and paneer at home.

5. Say NO to Junk Food

Next one is, avoid junk food. Please remember that sugar and salt are your biggest enemies. And whatever you get outside is either loaded with salt or is loaded with sugar. Sugar is nothing but empty calories. Salt, on the other hand, holds water in your body and makes you gain weight. So, if you are looking for fast results you have to cut down that junk food out of your diet. Even at home minimize the use of sugar and salt.

6. Use Cooking Spray

Start using cooking sprays. Now zero calorie cooking sprays are very easily available on the market these days. Since long we have been using too much oil for cooking. When oil burns it gets converted to bad fat.

And all we are intaking is bad calories. So, using a cooking spray will reduce your daily oil intake significantly. The whole idea is to use as less oil for cooking as possible. Also instead of using refined oils start using refined oils, start using better oils like coconut oil, olive oil, flaxseed oil, mustard oil.

7. Sleep Well

Now it has been scientifically proven that sleeping well keeps your food cravings low and helps you in weight loss. So make sure you have a sound sleep of about 7-8 hours every night.

8. Cut Carbohydrates

Next is you have to cut down carbohydrates. Indian eating style is full of carbohydrates. Now we have been used to eating 4 chapatis per serving, a big bowl of rice, bread potatoes. These are very high in carbohydrates. Our body does not utilize all these carbohydrates and all the excess carbohydrates get stored as fat

Do you know that for 1 gram of carbohydrate that you eat, your body holds 3 grams of water?

So, if you are serious about fat loss you have to cut down on your daily carbohydrate intake. Now have you ever noticed that your body feels full for a longer period of time when you eat chapati than when you eat rice? Well, this is because we have been used to eating whole wheat chapati and white rice. Where whole wheat chapati is a whole grain, a complex carbohydrate. On the other hand, white rice is a simple carbohydrate which is nothing but the refined version of brown rice.

9. Complex Carbs

Make sure you switch to complex carbohydrates like whole wheat, brown rice, oats and other whole grains. Complex carbohydrates are high in nutrition and fiber. They slowly release the energy and keep you full for a longer period of time.

10. Increase Protein

Next is increase your protein intake. Now, unfortunately, in Indian lifestyle protein is missing. Protein is an essential macronutrient for the body which is responsible for the daily repair of the body, skin and hair health. Do you know that eating protein reduces your food cravings by about 60 percent? This is because protein naturally has a complex structure.

So, when we eat protein our body finds it a little difficult to break it down. As a result, our tummy feels full. Try eating egg whites in the morning and you will find that your body feels full for a longer period of time. And why just egg whites? Chicken breast, paneer, fish, lentils, soya beans, soya chunks, pulses these are all great sources of protein and should be in your diet on a daily basis.

So, next time when you have a meal, make sure it is low in carbohydrates and high in protein.

11. Workout

My last point is the workout. Now, even if you apply these first 10 tips, you are bound to lose fat from your body. But to make the process faster, it is always better to work out. To get the best possible result your workout should be a combination of cardio training and resistance training.

It is ok if you do not want to join a gym for resistance training. You can do bodyweight training like push ups, pull ups and there a whole lot of body exercises that you can do at home.

Now, even girls should do weight training as it is very effective for weight loss. Please don’t worry that you will get bulky muscles. This won’t happen because your body your body does not have that much of testosterone to make you bulky.

12. Stop Intake of Sugary Substances

Give up sugar-sweetened beverages and baked products, candy, flavored yogurt or any additional foods with added sugars. Added sugars are a major contributor of calories to the American diet. Instead, soothe your sweet tooth with sugars found naturally in fresh fruit and low-fat, no-sugar-added dairy products.

13. Go For Grains

Choose whole grains of refined grains instead. The calorie consumption is about the same, but the method your body procedures the two types of wheat is different. Refined grains have the bran and germ removed during processing, which also removes much of the fiber and other nutrients. Fiber helps foods digest slower, leading to steadier blood sugar and insulin levels. Refined grains, on the other hand, are digested quicker, leading to spikes in blood sugar and insulin. Over time, significant fluctuations in blood sugar and insulin levels can lead to weight gain. So, make your favorite veggie pizza with a whole-grain crust and ask for brown rice in your California roll the next time you grab sushi with friends.

3 Key Tactics The Pros Use To Choose The Best Fitness Boot Camp

Fitness training is the new fad of the age. Not only among the youngsters, keeping fit and healthy is progressively becoming popular among all sections of the population. Going to gyms, getting training equipment at home or hiring personal trainers, people are leaving no stone untouched to get a fit and healthy body. Fitness boot camps are yet another way in which fitness goals can be achieved.

Fitness boot camps are short and focused training sessions wherein you get to undergo vigorous and rigorous exercises. Many fitness training institutes hold such camps pretty regularly to rope in more customers and hence increase their business. It is often an advantageous opportunity for fitness freaks as it is more concentrated and specific than a normal training session in a gym. On the flip side, it may not be right for all individual needs. Since it is short, fitness boot camps involve stringent work-outs that may get overtaxing to some. If you are willing to go for one, you will do well to weigh the options and decide which camp would be the best suited to your needs.

Listed below are three points that you need to consider while choosing the best fitness boot camp:

Set your Goals
 Before you decide to join a fitness program, the first task is to determine why you want to join one. What is it that you want to achieve through this boot camp? Is it because you want to lose weight, or is it because you want to get a disciplined fitness training regimen? Once you are clear about your goals, start looking for a camp that will assist you in achieving them.

Research
 Look at the features and work out programs that the fitness centers are offering. Run a search on the Web if required. Boot camps comprise of some intense exercises and can be very exhausting. Make sure that it will be alright for your health. You do not want to end up lying in the bed after a fit of exercising! Also, have a look at the credibility of the fitness trainer who is going to conduct it. If possible, ask for feedback from people already training him.

Evaluate Whether your Body is Fit For a Fitness Boot Camp
 The exercises in a boot camp are often very painstaking. If you already have a torn ligament or a fractured bone, it is best not to go in for one. It might worsen the condition of your health. A good idea is to consult a physician who will help you to determine your body tolerance. If you find that your body constitution does not allow you to indulge in a meticulous session of exercising, do not enroll in a boot camp. Overtaxing your body may show negative results. So, always do as much as you are comfortable with.

If you already have a personal trainer, he will be the best person to guide you to the right choice as far as fitness program is concerned. Remember that a boot camp is not a place for light exercising. Don't stretch your body too far in your attempt to reach your fitness goals. Rather make an informed and well-thought-out decision!

The Benefits Of Short Bursts Of Intense Exercise

It has been said, “less is more.” Now recent studies are showing that when it comes to keeping fit, less can indeed be more. The concept is called High-Intensity Interval Training (HIIT). This is exercise time, which is split up into short bursts of intensive exercise followed by rest periods. The idea is to quickly increase your heart rate than to rest for a period.
How Short Bursts of Exercise Benefit
HIIT helps the body reach its maximum capability. This is not something easily achieved by long exercise periods. The short burst of exercise gets the heart rate increased to a higher intensity and stimulates the body in ways that can’t be achieved by ‘regular’ exercising.
Therefore, these exercise periods of short bursts of intense exercise can be done by almost everyone and doesn’t necessarily require special equipment or a gym membership.

The Health Benefits

More and more studies are showing that there are definite health benefits to high-intensity interval training. Positive results have been shown in those who have type 2 diabetes and proved to be a more effective way to burn fat and lost weight.

Burns Fat

Running on a treadmill will burn fat. However, the lower intensity, which the body is working at, doesn’t have the metabolic benefits of short bursts of exercise. What happens is that when you have an intense burst of exercise you create an oxygen debt. To recover from this (during the rest period) the body will have to use energy. Therefore, you keep burning fat when you are resting. This also increases the body’s metabolism.
All exercising increases the levels of the hormone cortisol. What cortisol does in the body is to break down muscle and stall fat loss. Therefore, although you are burning energy, you aren’t necessarily losing a lot of fat. Unlike regular exercising, short bursts of exercise raise muscle-building hormones (anabolic) and human growth hormones resulting in more fat being burned that with regular exercising.
Therefore, short bursts of exercise together with rest periods boost the body’s immunity, reduce inflammation, and stimulate fat burning properties.

Improves Heart Health

A study on teenagers in England found that short bursts of exercise could help reduce the risk of developing heart disease and diabetes in later life. It showed improvements in how the brain controls heartbeats and in the function of blood vessels. In adults, it was noted that heart structure was improved.

Type 2 Diabetes

Many studies now show that High-Intensity Interval Training helps type 2 diabetes suffers to control blood sugar more effectively than ‘traditional’ exercising. One study in Canada reported that participants who, over a three month period, we subject to HIIT regime showed a larger reduction in cholesterol and blood sugar levels, their heart health was better and in general, lost more weight.
It was also noted that it was easier for people to incorporate a high-intensity exercising schedule into their weekly routine and therefore were more willing to continue the exercise program.   
Why Short Bursts Of Exercise Can Benefit Everyone
It seems from various studies that even shorter ‘burst exercise’ periods of under a minute or so can also have significant health benefits. This means that most people will be able to fit HIIT into their schedule.
For many, it is also a more enjoyable form of exercise. Endurance exercise – running for half an hour or so on a treadmill can be physically and mentally draining for many. Others just don’t have the time to go to the gym 2 or 3 times a week.
Some have used the excuse that they’ve “no time for exercise.” Studies into the benefits of short bursts of exercise have shown the all find the time to keep themselves fit and healthy.

8 Stunning Examples Of Beautiful Healthy Weight Management Tips For Seniors

Obesity is a major epidemic in the United States and in other countries around the world.
In fact, 1/3 of US adults and 18% of kids and adolescents are obese and at risk for serious health complications, such as, Type 2 diabetes, joint problems, heart disease and can lead to premature death.
In addition to the serious health consequences, obesity has a substantial economic impact that affects the country as a whole. The estimated annual health care costs of obesity-related conditions were $190.2 billion in 2010, this equates to almost 21% of all annual medical spending in the United States, and the numbers only continue to rise year after year.
Like anyone else, the senior and aging population needs to address healthy weight management and to be aware how weight gain can cause problems for their health. But, seniors can be even more vulnerable because as we age our metabolism slows and weight gain becomes that much more of an issue.
Loss Of Lean Muscle Mass
Have you ever watched a teenager inhale food like breaths of air and not gain an ounce? A lot of this is due to a higher metabolic rate in our younger years.
Did you know that as we age, our metabolism begins to slow down?
While genetics help determines our overall metabolic performance, having sufficient amounts of lean muscle mass greatly determines metabolism as well because muscle burns more calories per hour than fat, and this means that those who have lean and muscular bodies are able to burn more, even when they are at rest.
Our overall muscle mass decreases as we age, and this slows metabolism by about 2% to 8% per decade. This can be counteracted by performing simple strength training exercises with the use of free weights or weight machines.
Ideally, strength training should take place early in life, but especially as we head into our 40s and 50s because when you maintain lean muscle mass, metabolism is not likely to decrease as much as you age.
Seniors, especially, are more likely to gain weight as their metabolism slows down, which, can lead to obesity and the serious health concerns related to it.
Weight Gain
Lack of activity is the number one cause of weight gain even when we continue to eat as we have our whole lives because of the decrease in metabolism. As our metabolism decreases so do our bodies ability to burn calories. If we keep eating the same amount of food our bodies will start to turn the excess calories into fat. The more overweight we get the less active we become. This, in turn, leads to more weight gain.
Weight Management For Seniors
The Solution
The solution to reversing and preventing obesity is a combination of diet and exercise. A good diet will cut the number calories that you are taking in, while exercise will burn off calories that you eat. Each one will get rid of some of the excess calories. Together they will get rid of a significant amount of calories.
Finding a balance between diet and exercise is the best way to get rid of unwanted weight.
The basic formula is “calories in and calories out” or burn more than you take in.

Diet

To lose weight we also need to change how we eat. As we get older, our bodies start to secrete less digestive enzymes. This changes how our bodies break down and absorb nutrients.
•    Avoid foods that are high in sugar and fat. Fat contains more calories and can lead to high LDL (bad) cholesterol.
•    Eat small portions of food more often. The body really only needs about 300-400 calories in one sitting. Any more than that is turned into fat stores. Eating smaller portions will help with weight loss.
•    Eat more plant-based foods, like fruits and vegetables. Fruits and vegetables are low in calories and high in vitamins and minerals that the body needs, which, makes them quality calorie foods.
•    Eat more fiber. Fiber is filling and low in calories. Fiber also aids in digestion. Kale is a super plant food filled with fiber and other essential nutrients. It is very filling and can be eaten raw or lightly sautéed. There are many great plant foods that are filled with fiber, including, broccoli that can be a great weapon in the weight loss arsenal.
•    Drink more water. Many times thirst feels like hunger, and instead of drinking we eat. Also, drinking icy cold water helps to burn little more calories as the body needs to warm it as it passes through.

Exercise

Exercise can help you to lose weight by increasing your muscle mass and speeding up your metabolism.
There are many other practical benefits to being active aside from weight loss and building lean muscle mass. Some of these include increased stamina, endurance, balance, vitality and agility, all of which are helpful in the senior years.
The best exercises for weight loss are aerobic workouts and resistance training.
Aerobic Exercise
An aerobic workout exercises the heart and the cardiovascular system. When our heart beats faster the body burns more calories. The longer you keep your heart rate up to the more calories you will burn.
An aerobic workout strengthens the heart and it increases blood flow to the entire body. This provides the body with a rush of nutrients and energy that causes the body to burn while working out and also while at rest.
It is recommended that you do 30 minutes of aerobic exercise each day, at least 3 days per week, preferably 5 times.
Aerobic activity includes Biking, jogging, walking, elliptical trainers, various fitness classes, just to name a few.

Resistance Training

Resistance training targets the muscles directly. It is used to increase muscle mass and has a longer effect on burning calories than aerobics. By increasing muscle mass we are also increasing our metabolism. This means that our bodies are burning more calories all the time, and not just during a particular workout.
It is recommended that resistance training should consist of 8 to 10 different exercises. Each exercise should consist of 8 to 12 repetitions. Work until the muscles are fatigued, but don’t strain yourself.
These are simple tips that anyone can follow for healthy weight management and an incredible overall health boost at any age, but especially in senior years when the effects of time on our bodies can cause serious health issues.

16 Awesome Natural Herbs For Weight Loss Holidays

There is a lot of information from many different sources about using natural herbs for weight loss. It is fair to ask the question, "What are the best natural herbs for weight loss and do they really work?"

First of all, yes, some of them work very well along with a sensible diet. Some can help curb the appetite and others can even help boost your metabolism. Here is a list of the twelve most common natural herbs for weight loss and how they work.

Red Hot Chili Pepper - There is recent research that states that the substance that makes chili pepper hot may also inhibit the growth of fat cells -- good news! Also, spicy chili pepper is said to heat up the body's temperature which speeds up the metabolism.

Ginger - Ginger helps aid digestion which helps to rev up the metabolism and burn off excess fat.

Panax Ginseng - Panax Ginseng is known for increasing energy and increasing stamina. It is one of the most well known natural herbs for weight loss.

Hoodia Gordonii- It is an amazing plant that is native to the deserts of southern Africa. For 30,000 years hoodia has been used by South African bushman to control hunger and thirst on long hunting trips. Hoodia is believed to control hunger by convincing the brain the body is full.

Stevia - Stevia is an herb that is used in place of sugar as a sweetener. Stevia is not an artificial sweetener like aspartame or Splenda which are chemical in nature, but it is a natural sweetener. Liquid Stevia is reported to taste best!

Garcinia Cambogia - Helps to suppress the appetite by raising serotonin levels. It may also inhibit the conversion of sugars and starches into fat.

Bitter Melon - Bitter Melon has been known to lower blood sugar levels and also reduces cravings for sugar.

Guggul - Guggul herb helps to rejuvenate and cleanse the body. It also helps the body to metabolize what is known as the bad cholesterol (LDL).

Banaba - This herb is said to help lower blood sugar which would help to subdue cravings for sweets and other unhealthy carbohydrates.

Cinnamon - Real Cinnamon, Cinnamomum Zeylanicum, not Cassia, is known to help lower blood sugar levels and also cleanse the system which helps to speed metabolism. Cinnamon Cassia is less expensive and is the most common form that is sold in most grocery stores although it is not real cinnamon. They may taste and smell similar but they are not the same in their benefits for weight loss - choose Cinnamomum Zeylanicum for weight loss.

Cha'de Bugre - Cha'de Bugre is getting increasing attention in the USA as a natural appetite suppressant. Additionally, it has been used for many years in South America to increase urine flow as an aid in reducing excess fluids. It is also known to help eliminate cellulite and boost energy levels.

Yerba Mate - Yerba Mate is actually used as a tea to increase energy and to help suppress the appetite. It can be used in place of coffee because it does contain some caffeine but usually, there are no jittery side effects with Yerba Mate as there is with coffee.

Green Tea or Matcha Tea - The EGCG catechins found in green tea have been said to help decrease appetite and boost metabolism because of its cleansing effect on the system. Green tea is used in a dried leaf form and then steeped in hot water to make tea. Matcha tea is powdered green tea leaves and is said to have more concentration although more expensive.

Wolfberry - this herb came from a shrub with long vines most commonly known as Goji berry. Goji berries are known to be high in antioxidative properties that are generally good for the entire system of the body. It is recently becoming popular in juiced and dried forms because of its ability to significantly reduce cholesterol in the body. Wolfberry or Goji Berry is also rich in nutrients that are essential to keep the body healthy and active.

Garlic - is a common herb that everyone uses in cooking, however, garlic is a natural anti-caloric herb that's useful in lowering blood cholesterol and by far the fastest herb which can burn calories and fats.

Atractylodes - most important herb to treat digestive disorders like bloating, diarrhea, constipation and poor elimination pattern. This herb basically cleanses the digestive tract to rid off toxins and cholesterol which is why it is also effective in losing weight.

There are much more natural herbs for weight loss, but contained in this list are the most popular. Most are reasonably priced and readily available through your local health food store or through online sources. Never overdo with herbs as they can be very powerful. These herbs are considered to be safe but always consult with the health care professional of your choice before incorporating them in your health and diet plan.

8 Tips For Extreme Weight Loss Method

Apart from the other popular weight loss methods that you have encountered, there are other extreme weight loss methods that exist in the fitness world. The thing is that they are both good and bad and at the same time and they come with side effects in most cases. In short, they are not the healthiest way to lose weight. So as much as they may help you lose weight fast, they may have an effect on your health. So let me take you through some of them:

Fasting

There are different types of fasting; maybe the one you are used to is the normal denial of food. The type of fasting that is encouraged in weight loss is the replacement of food with a lighter diet. Most of the time, this is done with juice, fruits, or vegetable juices. The reason these diet works is because it limits the calorie intake that we consume.

There is also water fasting which is also common and involves drinking water only and not taking any food for a period of time. This, however, excludes lemon juices or salted water.

The bad thing with this type of weight loss method is that it can lead to heart problems. Others are reported to have fainted while fasting thus posing great health problems to their overall good. Unfortunately, some people even find that they are adding weight rather than losing while fasting because as they slow their metabolic system, the body results to storing energy in form of fats.

Diet Pills

Diet pills are more common with women than men. I may not be able to explain this but I think it is because weight problems are more common among women than men. Some are claimed to be natural while others have chemicals. The good thing is to stick with those diet pills that are from recognized distributors. This is because diet pills that contain active ingredients may have a side effect on your overall health.

What you need to know about diet pills is that they work by suppressing your appetite and thus reducing your food is taking.

Surgery

There is modernization in this century. I would say it has come with a whole bunch of solutions and problems to anything. Technology is the new shortcut that has claimed the lives of many people as well as health. There is stomach stapling and liposuction, just to mention the few that I know. They sound scary to me, but not as scary as the side effects they come with. They can cause your skin to rot away literally as the wound heals not forgetting that they damage your digestive system.

Without the doubt, this list includes some very risky weight loss methods. If I were you I would go for the natural weight loss tips. But I understand they too limit some people especially those with medical problems or others that are disabled. So if you have no option, go ahead and try these extreme weight loss methods and by the way good luck as you do so.

Use of diuretics

Diuretics are drugs used to increase the amount of urine. Diuretics will not make you lose real weight but only water. People who take Diuretics will have an excessive water loss from their body, and a common side effect is a dehydration. Users of diuretics will lose vital fluids and electrolytes which are important for the proper function of the heart, kidney, and liver.

Protein diet

Protein diet is one of the most dangerous ways of losing weight. Atkins diet is among the most popular protein diets. The creator of this diet believes that carbohydrate makes us gain weight. It is assumed that the lesser carbohydrates we consumed, the slimmer we will be. Pasta is not allowed, vegetables and fruits can be eaten, but only a small amount. On the contrary, meat is to be consumed in a large amount in protein diet. This method has many side effects. The dieter will feel fatigue, nauseous. Consumption of large quantities of proteins is not only bad for your liver and kidneys but it also causes your body to suffer from malnutrition.

Mono diet

Mono diet requires the dieters to choose one particular food which he will have to eat it for one whole week. This diet guarantees to shed 3 - 10 kg of weight in one week. The dieter will have to eat the same kind of food three times a day but they can eat in unlimited quantities. Foods that are commonly used in the mono diet include potatoes, buckwheat, watermelons, grapes, tomatoes, and food that have low calories. Mono diet is unhealthy because it leads to nutrients deficiency, thus weakens the immune system, and makes the bones become fragile. In some cases, the person will even become allergic to that particular food.

Low-fat diet

A low-fat diet is truly an extreme diet. The dieters are not allowed to eat food that contains high fat. It decreases your intake of fatty acids, reduces the absorption of important fat-soluble vitamins and decreases the absorption of important minerals. The fat of meat, dairy, and eggs are the place where fat-soluble vitamins such as vitamin A, D, E, and beta-carotene are found. Low-fat diet not only reduces the intake of crucial nutrients but it also decreases your body's ability to absorb fat-soluble vitamins and carotenes in your diet. Thus, optimal health is impossible to achieve due to malnutrition in the diet.

Balanced diet

A perfect diet is the one on which you can stick on without having to hurt your health. A balanced diet that contains wholesome food for each meal of the day will provide a sufficient supply of vitamins, minerals, and other nutrients will help you to achieve optimum health. Moreover, it is great for dieting and helps you to lose weight in a healthy way.

What Oprah Can Teach You About Benefits Of Performing Physical Exercise

Physical exercise is an activity that enhances or maintains physical fitness and total health care. This activity is performed for various reasons. These include toning up the muscles and the cardiovascular system, honing athletic skills, weight loss or body maintenance and for a healthy and fit body. With regular exercise, it increases the body's immune system and helps prevent certain diseases. These diseases are heart ailments, cardiovascular diseases, diabetes, obesity and high blood pressure.

There are different types of exercise, it depends on the purpose of the exercise and on the overall effect on the human body. If you want to build and tone your muscles, flexibility and weights are the proper choices. These types of exercises are:

Aerobic exercise
Aerobic exercise is a physical exercise that tends to improve the efficiency of the cardiovascular system in absorbing and transporting oxygen. Aerobic exercise program involves frequent physical activity that is repetitive, it and stimulates the circulatory system and uses large muscles. It includes cycling, swimming, running, walking, hiking, rowing, cross-training, and aerobic dance. This type of exercise focus on increasing cardiovascular endurance.

Flexibility exercise
These include stretching which improves the range of motion of muscles and joints. Flexibility is defined as a joint's ability to move freely through a normal range of motion. Flexibility is a vital component of a well-rounded fitness program. Stretching is extremely important for general health and to prevent injuries during daily life and exercise. When a person ages their muscles tend to become tight and stiff, that is why it is important to maintain normal flexibility for good posture and prevent osteoporosis.

Anaerobic exercise
Anaerobic exercise is also called strength training is an exercise to trigger anaerobic metabolism. It is usually used by athletes in non-endurance sports to promote strength, speed, and power and by body builders to build muscle mass. This includes weight training, functional training or sprinting. The benefits you can get from this type of exercise are: increases in muscle size and tone; increased muscle, tendon, bone, and ligament strength; increased physical performance and appearance; improved metabolic efficiency and decreased risk of injury.

Physical exercise is important for maintaining physical fitness and can impact positively on maintaining a healthy weight loss, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks and strengthening the body's immune system. Physical exercise may also help decrease the effects of childhood obesity