Monthly Archives: December 2015

5 Tips to Lose Weight in a Healthy Way

The calorie diets are those that are designed to make us lose weight through lower intake of calories. It simply put, our body uses more calories than those received through food, so it is forced to dip into fat reserves for metabolism to function properly. This results in a lower body weight and a slimmer figure. We offer here five tips to make your weight loss as effective and healthy as possible.

1) Consult a Nutritionist

A nutritionist is the most authoritative person to tell you what steps to follow in order to lose weight healthily. Although weight loss is an aesthetic goal for most people, the main reason for doing so is not seeing more beautiful but enjoying better health, since obesity brings severe metabolic disorders. Similarly, a drop in weight too fast also plays the role against your overall health.

2) Consume Proteins

Scientific studies assert that incorporating 4 calories per gram of protein consumed, while for each gram of carbohydrate or fat incorporate 9 calories, so do this calculation and you will see that consuming a diet rich in protein, moderate in carbohydrates and low in fat will certainly help you begin to lose weight. You can find proteins in red meat, chicken, fish, eggs, soy, legumes and dairy products such as yogurt and milk. However, excess protein can also be detrimental, as it interferes with calcium in metabolic process.

3) Moderate Intake of Carbohydrates and Fats

If you consume carbohydrates and fats in excess, it is good that you eliminate from your diet, but suddenly, as they are also vital for metabolism, if done abruptly, that loss will surely generate the rebound effect in the diet you are having. It is an adverse reaction by which the metabolism interprets the dramatic withdrawal of calories from carbohydrates and fats which is an alarming signal for the wellbeing and clings fiercely to adipose tissue. As a result, weight reduction becomes difficult, and the person gets discouraged, off the diet and finally ends up gaining weight. You should avoid this situation. In general, lowering between a kilo and half kilo of body weight per week is considered healthy.

4) Don’t Resort to Self-Medication!

There are countless weight loss supplements on the market. Some promise results without any effort, others argue its composition from natural elements. Whatever the benefits they claim to have, you should not eat anything that has not been prescribed by your doctor. Remember that self-medication often involves not only a waste of money, but serious damage to health as well.

5) Include Grains, Legumes, Vegetables and Fruits in Diet

These types of food are recommended for their dietary fiber content and it is advisable in case of overweight, because with the same volume of food you actually consume fewer calories, but it is beneficial for people with high cholesterol or constipation problems. Balancing a diet rich in protein fiber is ideal for weight loss and prevent health problems.

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How to Exercise around the House

Exercise is a key component of losing weight, mainly because it helps us to burn more calories. If you are already limiting your caloric intake, exercise is a great way to boost your overall weight loss. That said, many people find it difficult to get to the gym regularly. Sometimes it’s hard to find the time, and gym memberships and exercise equipment can be expensive. In addition, if you have been sedentary or significantly overweight for a while and you are now losing weight  gradually, you may need to add exercise slowly to avoid injury.

If you’re starting a weight loss program and you’d like to incorporate exercise but don’t have the time or the money to invest in a gym or workout video, here are a few suggestions to help you exercise around the house easily and for free.

  1. Climb Stairs

Climbing stairs is an extremely effective cardiovascular exercise. Not only does stair climbing work all the muscles in your lower body as well as your core muscles, it also gives your heart muscle a great workout.  Nearly every house has at least one flight of stairs, and if you climb stairs for 30 minutes every day you can burn over 350 calories!

  1. Use Chairs and Walls for Squats

Squats use all the muscles in the lower leg as well as the glutes and the core muscles. Use a chair or a wall for support as you begin your squat, making sure that you keep your back straight and your head in line with your spine. Keep your feet hip-width apart and don’t allow your knees to collapse inward as you squat down, as it puts too much pressure on the knees and may trigger an injury.

  1. Use Benches or Ottomans for Triceps Presses

The triceps are the muscles located at the backs of your arms, behind your biceps. Triceps presses use a number of other muscles as well, including the shoulders and the chest. Use a bench or an ottoman to support you as you begin your triceps press. If you find this exercise difficult at first, begin by keeping your knees bent on the way down.

  1. Move often from Room to Room

Finally, moving regularly from room to room helps you stay active and burn calories. One simple trick is to keep your phone upstairs if you are located on the ground floor. This way, every time it rings you will be guaranteed a workout climbing the stairs to answer it. Make sure you set your ringer loud enough so you can hear it and adjust the number of rings to the maximum to allow yourself time to answer it!

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Top 10 Fitness Tips from Experts to Boost your New Year Resolution

 

I hope many of you might have moved for fitness campaigns by enrolling resolution this New Year to lose your pounds. But are you worried to keep it up? Are you not able to manage it and tired of putting efforts in the gym?

Here’s the ultimate solution for those who could be not able to determine their fitness goals!

Eat a lot:

Eating only three meals per day? Mike Duffy, a professional trainer says half of the people are unable to lose weight as they don’t eat enough food! His advice is to eat five times a day with a gap of three hours in order to stimulate their metabolism. Studies suggest that using smaller bowls and plates to control the amount of intake food is better than eating in larger plates. Every food you are consuming must have value in terms of nutritional aspects and fuel to your body.

Muscle Building:

Discuss to any personal trainer as they will train you the basics of building muscles effectively. Firstly, improve your protein and calorie intake, so when you enter your gym you will be able to focus well. Keep yourself in form and perform movements with equipment like elliptical and treadmill. Train your weights with lifting exercises, but don’t forget to take rest in between 1 or 2 hours of your continuous reps.

Don’t go for any shortcuts, aim for the largest and achieve it with your efforts!

Fight against Fatigue:

Illness and weakness are the biggest enemies while training with stamina! Here are some tips to reduce or avoid fatigue. Drink beet juice as it increases your stamina and helps your muscles extracts lots of energy, efficiency so you can feel less exhausted. Listening to music can also expand your blood vessels increasing your overall fortitude.

Strengthen your Basics:

According to research it has been found that, if you want to build muscles, you should be patient and clear enough to set goals. Be consistent, stick to your plans, stay focused and don’t get distracted. Always get motivation from your well-wishers and be confident to keep track your progress. Make sure to take enough rest when you leave the gym.

Losing Fat:

Eat right kinds of foods as many believes in taking meat, fresh fruits and veggies, avoiding processed tin foods and juices that has high sugar content. Before getting into intense training like cardio or weight lifting, be sure to check your nutrition intake. Be concerned on the fat percentages of your body!

Supplements:

Supplements play a very good role in enhancing your muscles. In addition to protein supplements, take some effective strength building items that can boost your performance while working out hardly. Research says drinking caffeine before working cardio can effective burn your fat. Also, try for carnitine, hydroxycitrate and conjugated linoleic acid as they are considered as the best fat-burners.

Not the End

Never fed up to work out as it degrades your performance and de-motivate your goals towards getting fit. If you are not able to do it alone, get together with friends or partners and go social. If you are too busy at your work, don’t skip exercise, at least try for press-ups before going to bed every day so you will feel stronger the very next day!

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Healthier tips Reclaim your lunch break

Introduction

Due to the recent global economic developments, most people are more preoccupied in their work and often forget to take breaks. During the day, it is very important for employees to take short breaks to take care of their health and general well-being. Not taking time out of your work desk is closely associated with negative health effects. According to a recent research, people who don’t take lunch breaks tend to eat more junk foods because they are easily available, and they can be incorporated within their work sessions. Eating junk foods and foods rich in sugars is not only unhealthy for your weight but also leads to depletion of your overall health and well-being also stay updated with your diet and weight loss news.

Taking lunch breaks is very important for your health. Although lunch breaks are short and limited, you have enough time to take care of your health and overall well-being by practising healthier eating habits. During the lunch break, you have time to talk to friends, rest and stretch your body thus improving your mental status. This is very important to boost your afternoon’s concentration at your desk. To take care of your health during the lunch break, ensure you avoid taking fast foods such as junk foods and eat healthy foods like fruits and green vegetables.

Eating the right food for better brain concentration

Most people lose concentration in most part of the afternoon. Whatever you do during the lunch break directly affects the rest of your day. Therefore, eating the right foods for your brain is very important to keep you vibrant and vigorous throughout the afternoon to boost your concentration.  People who are in the weight reduction process tend to glue themselves on their work desks even at lunch hours to restrain themselves from eating. This is very damaging to your brain’s functioning during the afternoon. There are certain foods that are very important for your brain and are low in sugars. These foods include avocado, whole grains, raw carrots and blueberries. Take sometime out of your office and eat some of these foods to improve your productivity during the afternoon.

Top 4 Healthy Foods to Boost Your Brainpower

Get a dose of mindfulness

Stress is not only damaging to your weight reduction process but also damaging to your overall health and well-being. When stressed, most people engage in activities such as emotional eating to counteract the bad feelings or challenging situations. At work, you’re more likely to be exposed to challenging situations that invoke high stress levels. This high stress level can make you engage in unhealthy eating habits such as eating foods rich in sugars like junk foods. To avoid this, ensure you take a lunch break in which you engage in simple mindfulness activities such as meditation. Meditation helps you in relaxation and improving the quality of blood circulation. This is very critical to improve your productivity during the afternoon.

Take a nap

According to a recent study, most people feel exhausted during the afternoon thus lowering their concentration, and productivity. Taking a nap during the lunch break is very important to boost your memory, and improve your concentration during the rest of your day. Taking a nap also restrains you from eating more and unhealthier foods during the lunch break. Taking some fruits during the lunch hour then spending the remaining minutes to rest is important for your health and general well-being. Sleepingalso helps your body in generating more and sufficient energy for the rest of the day.

Work out

According to a recent scientific study, the best treatment for a damaging or risky lifestyle fitness habits are the provision for an alternative. Finding alternative, better and healthier ways to spend your lunch break is very important for your general health and well-being. Although lunch break is limited by time, you can always engage in simple exercises to keep engaged for the few minutes at your exposure. Engaging in workout is not only good for your health but also helps your body in generating the necessary energy required for the afternoon. Also, physical exercises help in improving mood, increasing confidence and self-esteem and reducing stress. These are among the necessary requirements to keep you going in the afternoon and provide an alternative to unhealthy eating lifestyle habits. Ensure not to engage in extensive workouts as this will deplete your energy levels.

Take a real break

Breaks are always meant to give you the necessary rest time to improve your performance for the rest of your day. According to a recent research, fewer employees are taking some time out of their desk during the day. This means that they spend the entire day glued to their desks and work station. This is very damaging not only to your health but general well-being because you’re overworking yourself. Taking a real break during the lunch hour is very critical for your health. One of the main benefits of taking a real break during lunch hour is that it helps you avoid taking lunch from your desk. People who take lunch from their desks obviously choose to take fast foods such as junk foods. These foods are rich in sugars and they are not only harmful to your weight but your overall well-being. Taking a real break provides your brain with the required time to recuperate hence boost your creativity capabilities.

Conclusion

It is your duty and responsibility to care of your overall health and well-being. Although it is difficult to take care of health, if you’re determined there is hope. In most cases, most people spend the entire day glued to their work desks, and forget about the importance of taking breaks such as lunch break to their health and overall well-being. Whatever you do during the lunch break is closely associated with your performance during the afternoon. You should ensure you engage in healthier lifestyle habits during the lunch break to improve your health and general well-being while at the same time providing the required energy for the afternoon. This helps in improving the quality of your life.

Artificial Learning ability: Will it Actually Take a Place of a persons Imagination?

Artificial Learning ability: Will it Actually Take a Place of a persons Imagination?

Launch

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