How To Lose Weight | Weight Loss Tips

Obesity is a challenging disease for men and women equally. People from rich countries are more prone to weight gain because of unhealthy diets. So this is the hottest topic of today’s era “How to lose weight”. Though everybody like to be prominent and fit in their community. But the rising trend of fast foods and extra usage of cola products are causing obesity in all male and females equally. Weight loss tips in urdu can help the men and women in our country to cope with this disease as according to a recent survey the urban areas women are more inclined to gain extra weight. Following are the ways to lose weight. The first step of adopting weight loss tips is to make up your mind about reducing the weight and shedding the extra fat. This is the most important and vibrant factor which can mold this campaign either way. Weight Loss tips can lose their efficacy if the patient has not prepared his/her mind to reduce fats as one has to bear a lots of difficulties. The first days of dieting can be brutal, the first days of exercising can be harmful or the first days of controlling your diet can be problematic, but the resolve to lose weight can do the trick and encourage you to toil for a better end. The second factor to control obesity is to control the diet. We should adopt a routine to eat according the needs of the body rather than eating according to our whims and wishes. Fruits must be included in our eating habits instead of eating fatty foods. Foods which have high fats, should be avoided to keep yourself slim and smart. As a perfect diet starts from the breakfast so we should eat eggs in the breakfast to balance the calorie count in our body. Another food item which can be a hurdle in our weight loss campaign is eating beef or mutton. The third important aspect of weight loss campaign is exercise. It is of utmost importance that we should go to bed early and wake up early in the morning. This routine will help us to spare some time for early day workouts. While exercising, we need to focus on our fattest part of the body so that we can include the exercise to reduce the weight of that part. Among the most suitable exercise steep aerobic exercise is most useful for reducing the weight of lower parts as these exercises burn 880 calories per day. Except this bicycling together with swimming and jogging are the best exercises for an obese.

The 10 Best Weight-Loss Tips Ever

Dieting sucks and never seems to work long-term anyway. These easy habits will slim you down.

Losing pounds doesn't have to be torture (we're looking at you, cayenne-pepper cleanse). Adopt at least three of these behaviors — they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists — and you'll be thinner and healthier in days. (Plus, the weight will stay off.)

1. SNACK, BUT SMARTLY

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

2. TURN OFF THE TV

Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

3. STEP ON THE SCALE DAILY

If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

5. REACH FOR YOUR CELL

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.

6. EAT A BIG, BALANCED BREAKFAST

An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

7. WATCH THE BOOZE

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY

Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.

9. STAY ASLEEP LONGER

Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

10. VISUALIZE YOURSELF THIN

When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

Ways to lose Weight Fast

• DRINK AN 8-OUNCE GLASS OF WATER BEFORE YOU EAT A MEAL

Try drinking a glass of water 15-20 minutes prior to your meal. This way you will not be dissolving stomach juice you need for a proper digestion, and you will be able to take the edge off your hunger. And as a result you will eat less -- what an easy and fast way to lose weight, huh?

• DRINK COFFEE AFTER A MEAL

If you are a coffee addict like me, you'll find this fast way to lose weight really helpful. The only thing you need to remember is to not drink sugary coffee or coffee with milk in-between meals, but rather - afterwards. If the coffee you take comes with sugar or any kind of sweetener or if it contains milk, it will act in your body the same way desserts do. Milk contains lactose which is read by our bodies as sugar and that will also cause you storing fat, if you did not have a proper meal before. If you absolutely must have a cup of coffee to function throughout the day in-between the meals, try having espresso or black coffee without adding any sugar. It might taste different at first, but in a week you will not even be able to drink coffee with sugar again.

• DO NOT LOOK FOR A CLOSE PARKING SPOT IF YOU WANT TO LOSE WEIGHT

Instead, park further away, and walk! On a weekend, you might even save yourself some time by not driving in circles hoping to find a nice spot close to the mall entrance. Losing weight AND saving time at the same time? Sounds like an easy fast way to lose weight to me!

• TAKE THE STAIRS

You probably have heard this one before, but did you give it a try? A good friend of mine lost 15 pounds in a few weeks by just taking the stairs in his apartment building. Depending on the intensity, you will be losing approximately 300 calories for 30 minutes of taking the stairs and you will be improving your heart condition at the same time. Just make sure the stair case you are taking is safe, clean, well illuminated and ventilated to make it a pleasant experience.

• GET UP AND MOVE DURING THE DAY IF YOU WANT TO LOSE WEIGHT FAST

If you're stuck at a desk all day long, take a few 10-minute breaks to walk around, climb some stairs, or even sneak in a little yoga. Find a colleague who also wants to lose weight and do these little things together. Get some ideas from 7 Exercises You Can Do Sitting Down and use this fast way to lose weight on a regular basis!

• GO EXTREME AND HIRE A PERSONAL TRAINER, IF YOU CAN AFFORD IT

Someone paid to help you lose weight, safely, fast, and effectively — that's exactly what a personal trainer is. Just make sure the personal trainer you choose is someone who inspires and motivates you and that you really like them as a person and as a professional. See these tips that will help you choose the right personal trainer. To make the costs of training sessions lower, you can have split sessions with a family member or a friend. This won't make your workout less intense, but you'll cut costs by 55-60%.

• SURROUND YOURSELF WITH HEALTHY, POSITIVE-MINDED PEOPLE

You will directly and indirectly encourage each other, which can often make all the difference. The more goal-oriented environment you have, the easier and smoother the process of weight loss is going to be for you. That's why signing up for a gym membership or any kind of classes where people also work on losing weight will be perfect. You'll have a group of people who are pursuing the same goal as you, and they will be giving you both motivation and support for moving forward.

• FIND A WORKOUT BUDDY WHO WILL HELP YOU STAY ON TRACK

It can be a family member, a friend or a colleague. The important thing is, this person should be as motivated as you, and once you find that right person, losing weight fast will be a piece of cake for both of you.

• SNEAK IN A LITTLE EXERCISE EVERY DAY

This would be one of the fastest ways to lose weight out there. If you are busy at work and can hardly squeeze in any time for a proper workout, try doing these great exercises not leaving your table. 10 minutes of these a day and in a few weeks you will find your muscles more toned and fat melting away.

• DO 15-40 MINUTES OF CARDIO BEFORE BREAKFAST TO BURN FAT FASTER

It can be either a brief walk (your dog should be thrilled with this one), or a bit of cleaning or doing laundry to your favorite tunes, as long as your heart rate goes up to 120-130 beats per minute, you will be burning fat. And the longer you keep it high like that, the more fat you will burn. Just make sure you get your healthy breakfast afterwards, which should be within an hour after you wake up.

• GET AN EXERCISE DVD TO MAKE LOSING WEIGHT MORE FUN

There are hundreds of exercise DVDs available, and you will surely find the one that will keep you going. From the boot camp "Aye Aye, Sir!" kind to flirty ones like Pussy Cat Dolls' workouts and all kinds of yoga and Pilates in-between, you will be able to find the perfect exercise DVD for your weight loss goals. All you need is to decide which level of intensity will suit you best.

• DANCE!

Dance as often as you can. I know, for some of us it's better to do this with our doors closed, and so be it! Just put on your favorite album and bring on those moves! Not only dancing will be helping you lose weight fast, it will also help you bring down stress levels and improve your coordination and flexibility. Now, that's a win-win all around!

• ADD VARIETY TO YOUR WEIGHT LOSS PROGRAM

It's easy to get bored of the same routine day in and day out. Try different things in the gym and in the kitchen to keep things interesting. I found it refreshing to take up boxing a few months ago, to have a break from the elliptical burner I've been using as my cardio machine. And with the hundreds of recipes of healthy foods available online, you will be able to keep your diet interesting and delicious trying new things every week. Who would have thought that losing weight fast could be fun too, huh?

• WALK OR RIDE A BIKE

Walk or ride a bike instead of taking the car. If you live in a place that allows either one, you'll be able to have the best time just walking or riding your bike while burning off calories and improving your heart and muscles. You'll also be saving fuel money and money for the parking, which in some cities might be so expensive!

• DON'T FORGET TO BREATHE WHEN EXERCISING

The more oxygen you have circulating throughout your body, the more fat you will be burning. Take deep breath, hold it for a few seconds, breath out slowly. Practice a little and this easy way to lose weight will become a habit before you know it!

• GET ADEQUATE REST AFTER A WORKOUT SESSION TO ALLOW MUSCLES TO RECOVER

After a good workout your muscles will feel sore, and they will need time to recover. Depending on the severity of soreness, you might want to leave that particular muscle group out of exercise for 1-3 days. The day when you get up and the muscles do not hurt any more, you are good to go and train that muscle group again. It will also help to increase protein intake when feeling sore. For women on average it should be around 2 ounces (60 grams) of protein per day, an ounce with lunch and an ounce with dinner when feeling sore from the workout. The protein will help repair the broken muscle tissue faster. And as you know, the more muscle you have, the more energy these muscles will consume, hence the faster your weight loss progress will be.

• AVOID THE MIDDLE OF THE GROCERY STORE

That's where all of the processed foods are. Instead, try to stick to the edges of the grocery store, where the fresh produce, whole grains, and dairy are. I personally love the flower displays and fruit and vegetable sections by the entrance. Fill your shopping cart there and you won't feel like you need to put more stuff into your cart when approaching the middle aisles. This way you will be able to stock on healthy foods with least calories that will make it easy to lose weight fast. You can also check out 7 Foods with Least Calories for some great food tips.

• AVOID EMOTIONAL EATING TO START LOSING WEIGHT

It might be hard for us to tell apart an actual need to eat, a need to drink water and an emotional need to eat something. But we've got to learn to see the signs. That's when creating a meal schedule comes in handy. When you have a 5 times a day meal plan all worked out, it will be difficult to slip off the path. Especially, when you know what exactly and where you will be having. Take a minute in the evening, after your dinner to think through your next day meal schedule. Having exact time and exact meals and snacks all written down, you will be bound to eat the right things at the right time at the right place. Hence, no chance for emotional eating, that causes us make poor dietary choices, put on weight and feel bad for it afterwards.

• DO NOT EAT WITH DISTRACTIONS

And by distraction we mostly mean watching television. More and more often we hear that eating in front of the TV is not a healthy habit, not only we tend to consume more, when distracted by the silver screen, we also tend to stay longer in front of the TV, then when having an old fashioned dinner with the family. David Burley, assistant professor of sociology is one of the many scientists who are against having a meal in front of the TV:

“The concern is we tend to eat much more when we are taken away by the television,” Burley said. “This is not a good practice in a society that has a growing obesity epidemic, as well as dramatic rises in obesity-related diseases like Type 2 Diabetes, which The Centers for Disease Control predicts one of three people will have by 2050.”

Not a pretty picture, huh? So, why don't we break this unhealthy habit now and turn that TV off, at least, at those times when we are having a nice meal? Same goes for movies and various shows, when distracted, we eat more than we need or even want to. So, make sure you have a meal before heading out for a movie night with your friends!

• TURN OFF THE TV DURING AND AFTER DINNER

During dinner turn the TV off and pay attention to what you're eating, by simply looking at food in front of you and chewing it thoroughly, it will make you feel full faster and it will help you properly digest your food. Afterwards, load the dishwasher and go for a brisk walk. It might not sound like much, but you won't believe how much less you will be eating with your TV off, if you've been having your dinner in front of a silver screen on a regular basis, this might be one of the most effective fastest ways to lose weight!

Ways to lose Weight Fast

Fast Ways to Lose Weight do exist, in fact, you'll be surprised at how many effective ways to lose weight quickly there actually are! As a person who've gone from size 12 to size 2, I've tried it all and this ultimate list of Fast Ways to Lose Weight is all you need to lose weight fast and keep it off.

NUTRITION TIPS FOR QUICK WEIGHT LOSS:

1. START PREPARING YOUR OWN MEALS

Preparing your own meals is the #1 step in fast and successful weight loss.  By doing so, you'll be able to control your portions, that are usually two-three times larger in restaurants.  In order to switch to home-prepared meals easily, start with making one meal a day.  The easiest to prepare would be a nutritious yet low calorie breakfast, like oatmeal or eggs with a small salad on the side.

Have your home-made breakfast for a week and start preparing your healthy, perfectly sized dinner too.  After the second week, you'll be having 2 healthy meals a day!  And you'll notice that by solely using this method, you've already lost from 5 to 15 pounds, depending on your previous eating habits.  Wonder which foods are the best for losing weight fast? See the list of 50 Healthiest Foods to Help You Lose Weight for ideas. Or read on to learn more effective ways to lose weight fast.

2. LEARN WHAT A SERVING SIZE IS

Another important thing is to know how much food a normal size serving is. A serving of meat or fish should be about the size of a deck of cards. A serving of almost everything else ought to fit in the palm of your hand. And most importantly, if you feel full, do not make yourself eat up everything you have left on your plate. Listen to your body and you will know when it's the right time to stop.

3. LEARN WHICH FOODS ARE GOOD AND WHICH ONES ARE BAD FOR YOU

To make losing weight fast, you might need to know which foods are diet-friendly and which really aren't. It might sound easy, but you won't believe the number of foods we consider to be healthy and dietary when they actually aren't! Check out these 50 Healthiest Foods from out Ultimate Grocery Shopping List for Losing Weight to know which foods will contribute to your healthy diet and these 10 Worst Foods for Your Hips to know which ones you might want to stay away from.

4. INCREASE YOUR FIBER CONTENT

Fiber is essential for your healthy weight loss, your digestive system will run smoothly, your body will be able to naturally detox, your metabolism will go up and you will feel healthier overall. To know more about fiber and to learn which foods have plenty of this magic carbohydrate check out this top fiber-rich foods list. Make oatmeal your daily breakfast and have a few vegetable salads during the day to get the fiber you need and you will see how fast you will start losing weight.

5. DON'T SKIP ON PROTEIN

It's very important to have balanced diet when trying to lose weight fast. That's why you need to make sure that at least two of your daily meals contain sufficient amount of protein. Eggs, white meat, fish would be the best natural sources of protein for you. In case you are vegetarian, you might enjoy such foods as tofu, beans, asparagus that also have plenty of protein your body needs to start losing extra weight. See the list of high protein foods for vegetarians for more choices. Not only protein helps you feel fuller, it also repairs the muscles after your workouts and contributes to the beauty of your skin, nails and hair. Not sure how much protein a day you actually need? Use this online daily protein intake calculator to know exactly how much protein your body needs for a healthy yet fast weight loss.

6. GO EASY ON BREAD IF YOU WANT TO LOSE THAT WEIGHT FASTER

It's best to avoid bread altogether, but if you necessarily must have some, opt for whole grain bread, rather than processed white bread. It has fiber and it has way less calories. And it tastes better too! It might take some time to start eating less bread, but once you do, you'll see that this is probably one of the most effective and fastest ways to lose weight.

7. DITCH THE DRESSING AND OTHER SALAD TOPPINGS

Salads with loads of leafy greens are marvelously nutritious and low-cal, unless you cover them in salad dressing and croutons. One of the fastest ways to lose weight is to have as much salad as you can, only substitute the dressing with some vinegar, olive oil or lemon juice. Your body will be spending more energy on digesting these salads than it will be getting out of them, so you'll be shedding pounds like never before if you start eating a couple of salads without traditional dressings every day.

8. DO NOT STARVE YOURSELF IF YOU WANT TO SHED THOSE POUNDS AND KEEP THEM OFF

This is a common mistake many of us do, when trying to find a way to lose weight. I've been there and from my personal experience I can say that skipping meals in order to lose weight is not working. First of all, it's very hard and distracting, as you can not stop thinking about food, and second of all, the few pounds I managed to lose came back in abundance the week I started eating normally. The thing is, starving ourselves puts our bodies in a "starvation mode" which basically means the body is trying to reserve the very same fat that we are trying to burn off. And don't forget what a toll it takes on your overall health and your metabolism... Eek!

9. EAT 5 MEALS A DAY, RATHER THAN 3 BIG ONES

The more often you eat, the less hungry you feel before each meal, which inevitably leads you to consuming less when you eat more often. Just make sure the 2 snacks you have in-between the meals are actually healthy. Boiled eggs, or a piece of chicken breast and a salad will be the perfect choice. If you decide to have a yogurt or a fruit, have it after your salad or protein snack. If you need a little help, take a look at this list of How to Eat Five Times a Day.

10. DON'T SKIP BREAKFAST IF YOU WANT TO LOSE WEIGHT

This is the meal that feeds your body through its most busy... and studies have shown that eating a healthful breakfast helps you lose weight faster. Make sure your breakfast contains plenty of complex carbs (a hearty bowl of oatmeal is the perfect example). If still hungry, you might add some protein (eggs) and vegetables. Check out these 7 Healthy Breakfast Choices to Start off Your Day for other healthy breakfast ideas.

11. KEEP A HEALTHFUL SNACK WITH YOU

A small container of salad, grapes, an apple, even some flavored low-cal rice cakes would do. If a snack-attack strikes, you'll be prepared... and won't have to seek out the high-calorie, high-fat junk in the vending machine! Crave something tastier? Check out these delicious 6 Best Low Calorie Snacks.

12. SCHEDULE YOUR SNACKS

We've already covered the reasons why eating 5 times a day is an absolute must for all of us who want to lose weight fast and keep it off. What we also need to do is to make sure we snack on a schedule too! 5 time meal schedule means a good breakfast, lunch and dinner. And the other 2 meals are healthy snacks we need to have in between the big meals. To make it easier to remember when to have your snacks, schedule them 3 hours after breakfast and before lunch, and 3 hours after lunch, which would also be 3 hours before dinner. Eat at the same time every day and your body will know exactly when to expect its next meal. Hence, no unnecessary cravings, emotional eating, off-schedule snacking etc. which are just a few things that prevent us from successful and fast weight loss.

13. ONE OF THE FASTEST WAYS TO LOSE WEIGHT - NOT TO STOCK UP ON JUNK FOOD

This is also one of the most effective ways to lose weight, Ladies. Just don't buy junk food and don't bring it home, it's that easy! You can't crave what you don't have. Well, even if you do crave it, you don't have a choice but have something else, much healthier instead. When I start craving french fries, for example, I simply microwave a nice big potato and have it with a little bit of sour cream and spices. It tastes delicious, and the cravings? They are gone the minute I think of a baked potato I am about to have! Wondering what other foods beside obvious junk foods are bad for you?

14. HAVE YOUR DESSERT AFTER A PROPER MEAL

The big mistake many of us make is having just a dessert instead of a proper meal to keep the calorie intake down. But the thing is, anything sweet makes your blood sugar skyrocket, which automatically leads to storing fat no matter what you put in your mouth afterwards. But if you have a real meal first (complex carbs, veggies, proteins) and then have your dessert, your sugar levels will go up smoothly, without creating a spike and without causing you store fat. Now that we know when it's best to have dessert, let's see which desserts have least calories!

15. SHARE YOUR DESSERT

When having that occasional dessert after a meal, share it with your someone special. You will still get to taste the good stuff, but without calories piling up. And it does not even taste that good after 3-4 pieces, when your taste buds are already used to it. But you already know that, right? So, indulge in moderation, share and keep losing that weight fast!

16. EAT SLOWLY IF YOU WANT TO LOSE WEIGHT QUICKER

Our bodies don't register that they're full and satisfied for 15-30 minutes after we get full... eating slowly will ensure you're not over-stuffing yourself when you don't even mean to! Also, our saliva contains enzymes that help break the food down while we are still chewing, so the more thorough you are when chewing, the more healthy nutrients you will be able to get out of the food you are eating. Try chewing each piece for 7-10 times before swallowing and see the difference -- not only you will feel fuller faster, you will also have better digestion and a better overall health in a matter of weeks. And the end result -- that weight melting away!

17. INDULGE IN A TREAT OCCASIONALLY

Depending on your weight loss goals, set those days when you will allow yourself to indulge in a treat, may it be a dessert or your favorite cocktail or something else you are avoiding in order to lose weight. For me having a chocolate cake once a week worked just fine, although before I used to have sweets every day. Pick the hardest day of the week for you and have your little treat after a proper meal that day. Not only it will help with the cravings, it will also help make that day more pleasant. And don't worry, a dessert after a proper meal once a week won't hurt your weight loss progress. As long as you keep implementing other fast ways to lose weight from this list.

18. REPLACE UNHEALTHY FOODS AND DRINKS

One by one, substitute the unhealthy foods and drinks in your diet with their healthy versions; this is one of the most important fastest ways to lose weight. Start by replacing soda with water or sparkling water with lemon to make it more interesting. Once you conquer that height, reach for another, substitute white bread with wholegrain, a big piece of chocolate cake with a small piece of high quality dark chocolate (Lindt and Godiva have the best dark chocolate bars, just do not have the whole thing at once.)

19. FASTEST WAYS TO LOSE WEIGHT - BANNING SODA ALTOGETHER

It will be perfect for your weight loss if you stop drinking soda altogether and substitute it with water. However, it's not an easy habit to break. So if you absolutely can not live without a sweet drink, replace soda with fresh squeezed juice or home made lemonade. Assuming you drink 16 ounces per day, you'll save more than 43,000 calories a year by ditching the soda.  And what a big improvement for your weight loss progress and overall health that would be!  Some people think they are not putting on weight as they drink diet soda.  But the worst part is, diet soda is even worse than regular soda.  So, the only way to do it is to stop drinking any kind of soda altogether.

20. DRINK PLENTY OF WATER, ESPECIALLY IF YOU FEEL HUNGRY

If you feel hungry, you may actually be thirsty, as at first, thirst is translated as hunger in our brains. So try drinking a little water and in a few minutes see if you are still hungry before you indulge in a snack. Drinking plenty of water in general is very beneficial to your health and drinking water can help you lose weight faster. See the ways water helps you lose weight to know more.

Why do doctors recommend a slow rate of weight loss? What's wrong with fast weight loss?

The concern with fast weight loss is that it usually takes extraordinary efforts in diet and exercise — efforts that could be unhealthy and that you probably can't maintain as permanent lifestyle changes.

A weight loss of 1 to 2 pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it's more likely to help you maintain your weight loss for the long term. Remember that 1 pound (0.45 kilogram) of fat contains 3,500 calories. So to lose 1 pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories).

Also, if you lose a lot of weight very quickly, it may not be fat that you're losing. It might be water weight or even lean tissue, since it's hard to burn that many fat calories in a short period.

In some situations, however, faster weight loss can be safe if it's done the right way. For example, doctors might prescribe very low calorie diets for rapid weight loss if obesity is causing serious health problems. But an extreme diet like this requires medical supervision.

In addition, some diets include an initiation phase to help you jump-start your weight loss. For example, the Mayo Clinic Diet has a quick-start phase in which you might lose 6 to 10 pounds in the first two weeks. You can lose weight quickly with an approach like this because it combines many healthy and safe strategies at once — no gimmicks or extreme dieting. After the initial two-week period, you transition into the recommended weight loss of 1 or 2 pounds a week, which is not only safe but also realistic and sustainable for the long term.

Green Tea for Weight Loss

These days’ people face a lot of peer pressure in maintaining their looks, but owing to the woes of work schedules and busy lives, most of them are unable to visit gyms or undertake weight loss programs.

But there is a very healthy alternative that doesn’t take a lot of time. Can you guess what it is?

Yes, it is none other than Green Tea! It is one of the best natural ingredients that you can use to lose weight, especially in the simplest way, by just sipping a cup of green tea every day. It is claimed to be one of the easiest ways for weight loss, thanks to its innumerable medical properties.

Green Tea as compared to the other Teas:

Tea is of three varieties, Green Tea, Black Tea and Oolong Tea; and the only difference between them is in the way they are produced.

Green tea is made from unfermented leaves and contains the highest concentration of powerful antioxidants called polyphenols. The bitter flavour in the green tea is because of these polyphenols, which is known to fight free radicals damaging compounds in the body, which are known to damage DNA, change cells and cause cell death. Scientists believe that free radicals usually contribute to the aging process and also are the reasons for the development of a number of health problems, which include cancer.

The polyphenols, which are present in the green tea, are classified as catechins. Green tea contains six primary catechin compounds: catechin, epigallocatechin, gallaogatechin, epicatechin, epicatechin gallate, and apigallocatechin gallate (also known as EGCG). The most active of all the polyphenols, which are present in the green tea is EGCG or apigallocatechin gallate.

Green Tea and Its relation to Asian Countries and the World:

Chinese are considered to be the first ones who discovered the medicinal values and health benefits of green tea around 4000 years ago.

Camellia sinensis plant is the name of the plant from which these three kinds of teas (green, black & oolong) are derived. This plant is originally cultivated in East Asia and is grown into a large shrub or a large tree.

Today, it is grown not only in East Asia but throughout Asia and Africa. But it is said that, the best green tea comes from China and Japan owing to its best varieties such as Bancha, Mat’cha and Sencha from Japan; and Hui Ming, Lung Ching or Long Jing, Long Ding, Hua Ding, Qing Ding and Gunpowder from China.

Green tea is of great use in the traditional Indian and Chinese medicinal purposes as it is used as a diuretic to get rid of excess fluid from the body. It also is used as an astringent to heal wounds and control bleeding. It also acts as a stimulant to improve heart health.

There are also many other uses of green tea such as regulating blood sugar and body temperature, improving digestion, treating gas and acidic problems, and improving the mental process and balance.

Green Tea Weight Loss:

Green tea for weight loss has now become a world wide phenomenon. This is because green tea helps in boosting metabolism while burning fats; and its key antioxidant ‘Catechins’ are said to be mainly responsible for the burning of these fats. For people who are overweight and moderately obese, the combination of Green Tea with Caffeine will help lose weight along with maintaining fitness. Researchers also state that caffeine helps in fat oxidation.

The Dutch study on green tea and weight loss, conducted some years back also proved this point. Under the study, participants who drank caffeinated green tea lost more weight, but even those who typically drank the decaf variety saw a decrease in their waistlines and body weight.

In a study which was conducted in Japan, 250 men and women were given varying amounts of green tea extract for three months. Those who got the highest amount lost fat and weight and had lower blood pressure and lower cholesterol. If your main goal is to lose weight, then the best way to get the most out of the green tea is to drink it regularly.

It is important to know that green tea alone with not help if you are obese or over weight. You have to combine other weight loose techniques like proper dieting and exercising, and then only green tea will be an excellent addition to loosing weight.

The extra 90 calories per day can be just what is needed to tip the scale from a calorie surplus to a calorie deficit, especially when following a balanced nutrition and exercise regime.

• Green tea is yet effective for losing weight, but its process is very slow. However, it is suggested that daily consumption should be restricted to 4 cups on an average.
• Most green tea dietary supplements in the market are sold as dried leaf trees or capsules. It is suggested that you look for standardized extracts of green tea. There are also liquid extracts available, which are made from the leaves and leaf buds.
• A normal cup of green tea contains 50 to 150 mg antioxidants, on an average. And the green tea which is decaffeinated contains concentrated form of antioxidants. There are also the caffeine free supplements, which are available.
• For adults, 2 to 3 cups of green tea is recommended which on the whole makes 100 – 750 mg per day. This is a recommended quantity of standardized green tea extract.
• Green tea also helps in boosting and increasing the endurance level of a person. This means that a person can now workout for longer durations. Green tea stimulates the liver and muscle cells to use fatty acids which provide increased energy.

Green Tea and Side Effects:

Everything coin has two faces, and so is the case with green tea. Till date, the only con that I have heard about green tea is that it causes insomnia, owing to the fact that it contains caffeine. However, green tea has very low amount of caffeine as compared to coffee. If we compare the amount of caffeine present in the tea as compared to that of coffee, there is approximately 30 to 70 mg of caffeine in every 6 – 8 ounces of tea, which is comparatively less to hundreds of mg in 8 ounces of coffee.

The following are negative side-effects if you consume too much green tea:

• Irritability
• Insomnia
• Heart palpitations
• Dizziness

It has been seen that large consumption of caffeine may cause nausea, vomiting, diarrhea, headaches, and loss of appetite. If a person drinks lot of green tea which has caffeine in it and starts to vomit, then surely it is a symptom of caffeine poisoning.

If your symptoms are serious, then you should immediately lower your consumption of caffeinated green tea and consult your doctor.

How to Make Green Tea for Yourself:

If you want to get maximum health benefits from the green tea, and make it a part of your daily diet, then there is a certain way to brew a cup of green tea. Producing a perfect cup of green tea can be a tricky process. Although it is best to follow the manufacturer’s instruction to make green tea for every variety and different brand, there are also some general instructions which can be followed to prepare a perfect cup of tea,

• Take 1 tea bag or 2-4 grams of green tea in cup
• Boil 1.5 cup of water
• When water starts to boil, switch off the gas
• Allow it to stand for 2 minutes
• Now pour the heated water in the cup, where tea was kept
• Allow it to steep for 3 minutes
• Remove the tea bag (if using the bag) or remove the left over leaves
• Again allow it to stand for 2 more minutes
• Now you green tea is ready

It is suggested that you include green tea in your daily diet if you are really serious about losing weight. But do not forget, exercise and healthy daily regime is equally important in order to gain real benefits from the green tea.

How to Lose Belly Fat and Get a Flat Stomach

In this article we provide you with the our diet rules for losing weight and getting a flat stomach; specific advice for men, women, teens and seniors; exercise and lifestyle factors and exercises which are needed to maintain a healthy weight. We also review the weight loss advice given by major publications over the last decade. At the end of the article you will find links to several of our fitness workouts that will help you to lose weight. There are also over 1000 questions and answers (on the full PC version) which provide a lot of extra advice.

Knowing how to lose belly fat is the first step in gaining that flat stomach that so many people aspire to. Once the fat is lost you are only one step away from attaining the ultimate dream, six pack abs. However, even a thin layer of loose belly fat can be hard to shift.

If you are looking for advice on how to lose stomach fat then following these tips and tricks will help you to lose that gut quickly. Combined with a fitness plan, these tips to lose belly fat will speed up weight loss and get you in shape in no time. Not everyone wants a washboard abs, but if you just want to trim down some inches around the waist and get a flatter stomach, these tips can really help you.

Remember that central obesity is bad for your health and that losing belly fat reduces risks of developing more serious health issues in the future such as diabetes and heart disease.

Flat Belly Diet Rules

1. Throw Out The Junk Food – Reduce Sugar and Saturated Fat

To lose stomach fat you have to throw out the junk food. You are what you eat, so don’t eat junk. Do not keep junk food like cookies, chips, sweets and other similar products in your house. Junk food and addiction to sugar is considered to be the greatest cause of belly fat today. There are some foods that burn belly fat which will help you, but you still have to control calories.

If you do not have these bad foods lying around, you will not think about them and after sometime, you will break the bad eating habits. Most weight loss plans provide great nutrition advice and motivational tips to help you keep your healthy diet on track and this is essential for losing belly fat.

But, why is junk food so bad? Mostly it is due to the high sugar content of junk food. Most junk food consists of refined carbs and sugar, which when eaten quickly raise blood sugar levels, leading to reduction in fat burning and increase in appetite.

2. Carbohydrates and Losing Belly Fat – Low GI Carbs are Best

Consumption of carbohydrate is essential for losing belly fat, but there are good carbs and bad carbs. Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits (yes, biscuits cause weight gain) should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat, which is the opposite of how to lose belly fat!

“Good carbs”, such as fresh fruits and vegetables, should be eaten instead. Slow release carbohydrates are also beneficial, such as oats, brown rice, some pulses and sweet potato. A diet that takes most of its carbs from fruits and vegetables, as opposed to refined flours, is healthier. Read our Low GI Diet eBook to learn how the glycemic index help you to lose weight in the stomach area.

Ideally granary or wholemeal bread should be eaten instead of white bread, and biscuits / cookies and cakes should be avoided. Consuming too much carbohydrate can bump up your insulin level, which can slow down your metabolism (insulin stops the body breaking fat down). Your body cannot metabolize too much carbohydrate at once because the body does not need so much energy at once. The excess sugar from the carbohydrates will just turn into stomach fat. For a more complete explanation of this process read our page, What Is Fat?

Much research has shown that adopting the Atkins Nutritional Approach, i.e. a high fat/protein diet, is the way ahead to lose weight fast. Avoiding carbs increases the fat burning metabolism (lipolysis), which helps to reduce belly fat to get a flat stomach, and this is a key element to your flat belly diet plan.

Combine your meals with a good mixture of protein, carbohydrates and vegetables. Your source of protein should be in the size of a deck of cards; the carbohydrates in the size of your palm and the major bulk of your meals should come from vegetables, ideally low GI vegetables.

3. The Natural Way to Lose Belly Fat – Eat Like a Cave Man

Following a natural food idea is a great way to lose belly fat as if combines the rules above, that is you avoid all junk food and all processed food, sugar and saturated fats. Following a Caveman Diet or a Low GI diet are two ways to lose belly fat the natural way.

It is important that you avoid gimmicks and pills when try to lose weight. You need to make a lifestyle change and carry on eating a healthy diet and exercise after you lose weight. Systems such as the HCG Diet and Lemonade Cleanse / Maple Syrup Diet may aid fast weight loss initially but in the long-term there is a much greater risk of putting the weight back on again.

4. No More Late Night Snacks – Stop Comfort Eating

Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night meal because they are tired. So, this will cause high sugar levels in the blood stream and no energy spent after that. The excess sugar will just turn into belly fat very quickly.

You can reduce you hunger and food cravings by following a low glycemic diet. Fluctuations in blood sugar causes increases in appetite. Losing stomach fat requires a strict diet so avoiding hunger is essential. Late night snacking is often emotional eating and not eating to nourish.

5. Drink Less Alcohol To Lose Weight

Decrease alcohol consumption. If you drink a lot, you will accumulate fat around your waist. Excess alcohol consumption can really give you a belly. Have you seen people who are slim all over but have a beer belly sticking out? Well, that is the effect of excess alcohol consumption.

Alcohol does not contain any nutrients at all. So, all the energy consumed through alcohol will be stored as belly fat! If you want to lose weight fast then you need to stop drinking for a while.

You do not need to give up alcohol completely, but just drink in moderation. Do not drink everyday and limit yourself to just one glass of wine or one bottle of beer.

Lifestyle Changes To Help Lose Weight

1. Turn Out The Lights Before Bed

Sleep research has shown that sleeping with a light on, even just a dim night light, is enough to cause changed to appetite. Researchers found that subjects that sleep with a light on gain more weight.

2. Exercise for Weight Loss – Burn Fat With Cardio and Weights

Exercise is vital for weight loss and long-term health. Exercising has an immediate effect on weight, in that as you exercise you burn energy (mostly glycogen stored in muscle tissue). The body replaces the lost energy by breaking down sugar reserves in fat cells. This is why we lose weight (fat) when we exercise. Exercise also helps build muscle and this means that your metabolism is raised permanently. Finally, the more exercise you do, the fitter you get. The fitter you are, the more you can exercise and the more calories you burn.

If you do not know how to get started, find a fitness class, hire a personal trainer or learn from or guides. If you want to exercise by yourself then books exercise can help (there are some old but free books on gymnastic exercises here). We have a growing selection of advice and articles to help you get fit here at MotleyHealth.com.

Do Crunches Really Work?

In short – no, they do not. Crunches are done to develop the abdominal muscles. This will not cause your abdominal fat to melt away. For that you need cardio and full body workouts, not just crunches. However, crunches are an important part of your overall fitness – a strong mid-section makes you more athletic, more stable and will help in many aspects of life in general.

3. What is the Best Exercise to Lose Belly Fat?

The question that is so often asked has finally been answered by sports scientists. Researchers from the Duke Uni Medical Center have found that aerobic exercise is more effective at burning visceral (belly) fat than weight training.

Visceral fat is the least healthy of fat too. It causes diabetes, heart disease and some forms of cancer.

“Resistance training is great for improving strength and increasing lean body mass. But if you are overweight, which two-thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.” – Dr. Cris Slentz, Duke University Medical Center, 2011.

How to Lose Belly Fat with Exercise

The key to losing belly fat is to exercise often. We suggest exercising at least 7 times per week. If you can fit in 2 workouts a day all the better. Although sports research has indicated that intensive exercise is most effective, this new research suggests that really it is just a matter of burning more calories. So whether you spring or walk makes no difference, so long as you do the work. Sprinting obviously burns calories quicker than walking but if you can only walk that just means is that you have to exercise for longer each day.

There are many exercise routines that will help you to get a 6 pack once you have lost all your belly fat. However, the most important thing is to combine different workouts. Weight training is essential, as building muscle speeds metabolism. Intensive exercise, such as interval training and circuit training burns fat fast. Keep it varied, and you will lose weight. Remember that although stomach exercises will not help you to lose belly fat, they will help to tone the mid-section and develop your abdominals.

If exercise is simply not an option for you then you should read the section on How to Lose Weight which explains the role of food, hormones and fat loss.

Although diet plays the most important role in losing weight and belly fat, exercise really is essential. Fortunately there are some fitness and weight loss plans that are tailored to help people lose belly fat.

We have many workouts in our fitness section. There is really no single “best exercise” to lose belly fat, what is important is that you do exercise on a regular basis and burn as many extra calories as you can.

5 Simple Ways In Which Almonds Help To Lose Weight

Almonds for weight loss:

We often read about strict diet plans, regular workouts and exercises when it comes to Weight loss. And you often must have read about certain food items which help in losing weight like carrots, banana, chillies etc. But do you know that nuts can help you lose those extra pounds? We always think nuts are rich in fatty acids, thus we tend to stay away from them. But now you have a reason to rejoice, as studies have proved that almonds are a great stimulant which helps to reduce weight. Many celebrities including Kajol have turned to the almond for weight loss.

How to eat almonds for weight loss:

1. Contains Good Fats:

The first and foremost of the benefits of Almond is that it is rich in fatty acids like the omega 9, omega 6 and omega 3. They are all healthy fats that are required and are useful for our body. Unlike saturated fats and Trans fats, which are found in junk and processed food and lead to the various cardio vascular diseases like heart blockage and stroke, almonds contain unsaturated fats. These fats help in prevention of these cardio vascular diseases. It stabilises our blood sugar levels and bad cholesterol build up in the arteries.

2. Contains Fibre:

The skin of the almonds contain high amount of dietary fibre, which helps in proper digestion of the food and healthy bowel movement. If the food is not properly digested, it leads to acidity, bloating etc. This in turn coverts all of our food into fats, which gets deposited in our body, thus leading to excessive weight gain. Thus in order to get the best results, you must consume whole almonds with the skin intact.

3. Best Snacks:

One of the Almonds benefits is that it is the best snack to be taken in between the meals. They contain high amount of monounsaturated fats, protein and fibre which contribute to the feeling being full. Make sure that you always go in for raw and whole almonds, instead of the salted or processed ones, as they contain excessive salts which increase the sodium level in the blood.

4. Reduces Belly Fat:

Want to reduce belly fat, switch over to almond diet. Almond benefits include a high protein content that helps in the development of Lean muscle mass. The mono-saturated fats maintain and reduce our body mass index (BMI). It targets the fat stored in the abdominal region, thus reducing belly fat.

5. Full Of Nutrients:

Almonds are full of nutrients like magnesium and vitamin E, an anti oxidant. Magnesium helps to maintain our blood sugar levels and reduces food cravings by keeping us full. This in turn helps to maintain our body weight. While you workout, you build up your muscle mass. Magnesium is an excellent source of energy and helps build the muscle mass during the workouts. Vitamin E, which is an antioxidant, increases the blood flow, which lets muscles contract more easily.

Here are a few interesting ways to include almonds in your regular diet:

1. Keep a packet of roasted almonds in your office or college bag, and have them whenever you feel hungry. Eat a handful of them; it is the best snack for weight loss.
2. Add almonds to your breakfast, which will keep you full till lunch time. Sprinkle chopped almonds on your oats or cereal.
3. Make almond raita and have it during lunch time. Mix chopped almonds with yoghurt and sprinkle your favourite spices. Almond raita is full of protein and good bacteria, which keeps your digestive system healthy and also helps in weight loss.
4. You can add chopped almonds in your pasta or salad. They will make it heavy, so that you can eat less and still satisfy your hunger.
5. Add almonds in your favourite ice cream or chocolate and enjoy the twist in taste.

Including almonds in your daily diet along with proper exercising makes weight loss a possible dream.

Till then take care and keep it stylish!!!!!!

4 Healthy Tips to Lose Weight Fast

Easy ways to cut calories and lose weight fast.

To lose weight, you need to cut calories. To lose weight fast, you need to cut more calories. For every 3,500 calories you cut, you lose 1 pound. (So minus 500 calories a day equals a loss of one pound a week).

How low can you go? Generally, not lower than 1,200 calories per day, say weight-loss experts, including Jean Harvey-Berino, Ph.D., chair of the University of Vermont’s Nutrition & Food Sciences Department and co-author of The EatingWell Diet. But for a quick fix, you could shave off a few more—going absolutely no lower than 800 calories—for up to three days (no longer), Harvey-Berino told nutritionist and EatingWell advisor Rachel Johnson, Ph.D., R.D. Harvey-Berino also suggests creating rules that add structure—essentially creating your own diet plan.

At a loss for where to start creating your diet plan? Here are some of my personal tricks for slimming down in a hurry.

Trick 1. Nix Alcohol

A 5-ounce glass of wine or light beer generally packs about 100 calories. Consumed every day for one year, 100 extra calories adds up to a 10-pound weight gain.

Trick 2. Cut Your Carb Servings in Half

Don’t get me wrong: I’m not saying that everyone should follow a low-carb, high-protein Atkins-like diet—or the currently trendy Dukan Diet. What I’m suggesting is to eat half of the bread, or the rice or the pasta, you’d normally have, plus extra veggies on the side to fill you up! (Choosing whole grains, which generally contain more fiber, will also help you feel fuller for longer.) To lose the extra weight I gained while pregnant with each of my boys, I started having one slice of bakery bread spread with peanut butter instead of two for breakfast.

Trick 3. Have a Salad Every Day for Lunch

I’m talking a big salad with loads of fiber-rich vegetables, topped with a little lean protein: chicken, salmon or baked tofu. Research suggests that both fiber and protein are particularly satisfying.

Trick 4. Eat Every 3 or 4 Hours

When you’re cutting calories, it’s important to spread them out so that you don’t get too hungry. I find that having a meal or snack every few hours keeps my hunger in check. Keep in mind, though: the more frequently you eat, the lower in calories your snack should be. Good choices: an apple and a few almonds or some raw veggies with a few tablespoons of hummus.

12 Simple Exercises To Reduce Belly Fat

Flab around the belly! This is one thing that can be source of constant embarrassment no matter what your age. Nobody wants their tummy protruding out and making their clothes fit them weird. And it’s the hardest part of the body to lose weight from! Here is how you can get rid of it. But before we tell you how, let us tell you why.

Why do you get belly fat?

There are a number of reasons for belly fat in teenage girls:

• Your genes may be responsible for your tummy pouch.
• Weak metabolism is yet another reason. You must have noticed that some of your friends eat a lot of sugary foods, fried foods or cold drinks and still manage to keep a flat stomach. The reason being these girls have a very good metabolism. If your metabolism is not good, you may have a bloated stomach.
• If the muscles around your abdominal area are saggy, they may lead to fat belly.
• Learn to sit straight from your very childhood. Sitting with a curved back, may result in all the fat to accumulate in your stomach area.

Exercise to reduce tummy:

Dieting and exercise go hand in hand. If you had thought that only dieting will burn your belly fat, then you are wrong. Working out can be quite painful so many of you think of giving it a skip. If you want to really lose weight then you need to include an hour of exercise to reduce belly fat in your daily routine. Here are few exercises to reduce tummy for you!

1. Crunches:

Crunches take no.1 position when it comes to fat burning exercises. You have read in magazines and seen all over television that crunches are just magical when it comes to cutting down belly fat. Its time you start doing this ab crunching exercise.

1. Lie down flat on a mat with your knees bent and feet on the ground. Alternatively you can also lift your legs off the floor at 90 degrees angle. (See picture).
2. Now lift your hands and place them behind your head or keep them crossed on your chest. 
3. Inhale deeply and as you lift your upper torso off the floor, exhale.
4. Again inhale as you get back down and exhale as you come up. 
5. Do this for 10 times as a beginner.
6. Repeat another 2-3 sets.

One small tip is as you lift your torso; do not just sit up straight. You should be at 30-40 degrees angle off the ground. You’ll feel pressure on your abdominal muscles.

2. Twist crunches:

Once you get used to the regular crunches, modify the basic crunch to get a even more effect tummy exercise!

1. Lie down on the floor with your hands behind your head.
2. Now bend your knees as you would do in crunches keeping your feet on the floor.
3. As in a crunch you would have lifted your upper torso; in side crunches you just have to lift your right shoulder towards left keeping your left torso on the ground.
4. Again alternatively, lift your left shoulder towards right keeping your right torso on the ground. 
5. Repeat for another 10 times.

3. Side Crunch:

Same as twist crunch, only that you have to tilt your legs to the same side simultaneously with your shoulders.

4. Reverse crunches:

Time to do reverse crunches.

1. Lie flat on the floor with your hands by your side palms facing the ground.
2. Lift your legs bent at knees and keep them suspended in the air at 90 degrees angle.
3. Now lift your hips so as to bring your legs close to your chest. (See picture)
4. You have to lift your hips applying pressure on your abdomen.
5. Loosen your legs and again bring it to your chest.

5. Vertical leg crunch:

Lie flat on the floor with your legs extended upwards and one knee crossed over the other.

Now that you have positioned your body perfectly, do the same as you would have done crunches.

Do 12-16 crunches upto 3 sets together.

6. Bicycle exercise:

No, you don’t need a bicycle for this. Thinking how? We’ll tell you.

1. Lie on the floor and keep your hands either by your side or behind your head as in crunches.
2. Now lift both your legs off the ground bent at the knees.
3. Bring your right knee close to your chest keeping your left leg out.
4. Now take your right leg out and bring your left leg close to your chest.
5. Alternate bending your knees this way as if you are paddling a bicycle.

7. Lunge Twist:

This is a beginner workout for starters who want to reduce belly fat fast.

• Stand with your legs hip width apart. Keep knees slightly bent.
• Lift both your hands in front of you keeping them straight with your shoulders.
• Lunge forward as shown in the picture. Take a big step forward with your right leg and sit yourself down as if on a chair so that your knees are at 90 degrees angle from the floor. The left leg should be backwards supported by the toes.
• The spine should be kept straight. Don’t bend your spine forward. That is a very wrong way of performing lunge.
• First twist your torso to the right and then to the left. Twist just the torso, not your legs.
• Continue repeating this for 16 times.

8. Rolling Plank:

• Position yourself on the floor with your knees and elbows.
• Keep your neck aligned with your spine. Look forwards.
• Lift the knees upwards and support your legs on the toes.
• Contract knees and keep breathing normal. This is the plank pose. Stay in this posture for 30 seconds.
• Now start moving to and fro for the next 30 seconds. This is the rolling plank.

9. Side Plank:

• Lie down on the floor sideways.
• Support yourself on your right elbow and right leg. Your elbow should be perpendicular to the shoulder and the left leg should be above the right leg keeping them together.
• Keep your knees straight and your hips shouldn’t be touching the ground.
• Hold this position for 30 seconds. Once you get comfortable, you may hold this for 1-2 minutes.
• Repeat with your other side too.

While in this position you may also lift the leg placed on top and bring it back again. This makes the exercise more effective. Then it works not only for your abs but also thighs and hips.

10. The Vacuum:

• Come down on the ground to sit on all fours, supporting yourself on hands and knees.
• Now inhaling deeply loosen your abdomen.
• As you exhale the breath, tighten the abdomen muscles.
• Hold the abdomen contraction for 15-30 seconds.
• Repeat again.

11. Captain’s chair:

• Sit on a chair with straight spine.
• Keep both hands beside you with palms by the side of your hips facing downwards.
• Inhale deeply.
• Now as you exhale bring both your legs upwards such that your knees are close to your chest. Hold for 5 seconds. Don’t bend forward and arch your back.
• Bring down your leg and repeat again.

12. Bending side to side:

This is the best workout to slim down your waist.

• Stand erect with your feet together. Raise your hands above your head in a namaste.
• Now keeping your legs grounded, bend your body to the right as much as possible till you feel a strain on your left waist. Stay for 15 seconds.
• Return back to the original position.
• Now bend left. Retain this position for another 15 seconds.
• Slowly you may increase the holding time to 30 seconds.

These are the five simple and effective abs toning exercises. You can do these exercises at home easily without any machinery. You just need a mat and a lot of stamina.

One Great Answer: What Is The Best Way To Determine How Many Calories I Should Eat?

A simple formula anyone can use to balance their diet

"One GREAT Answer" series takes your health and fitness questions to the world’s smartest experts.

“Is it better to gauge a diet by percentages (e.g., 40% carbs, 30% fat, 30% protein) or to gauge by the amount of each item I intake (e.g., 51g fat, 234g carbs, 39g protein)?”

The Answer

If you’re overconsuming calories, it doesn’t matter if you’re following a magic ratio — you’re probably going to put on weight. (On the flip side, if you’re undereating, it is very difficult to put on muscle.) Either method is effective if the numbers are customized specifically for you, but my preference is to make recommendations in grams since they are simple to track (1 gram of protein or carbs = 4 calories, 1 gram of fat = 9 calories). If I instead tell you to eat 30 percent protein, for example, how much protein you end up consuming can vary dramatically based on the total calories you consume per day. 

Here is a simple starting point to get you moving in the right direction. Keep in mind, that this isn’t necessarily a gold standard, fool-proof approach. But it is a simple plan that can help you improve your diet if you’re eating the right foods. I call it “The Rule of 75.”

Protein

A major point of metabolic leverage for fat loss or muscle gain is to set protein at a minimum of 0.75 grams per pound of body weight to start. I don’t put a cap this number, so if you want to enjoy another chicken breast, go for it. Just remember, if you eat significantly more protein, you’re going to want to make sure you eat even fewer carbohydrates (see below). Focus on hitting that number about 90 percent of the time and reevaluate your progress in two to four weeks.

Carbohydrates

Most people looking to melt their muffin top do better reducing carbohydrates. Maximum is 0.75 grams per pound of bodyweight, so less is better in this case. Carbs that aren’t loaded with sugar are even better. Consume half of your carbs 30 to 90 minutes prior to your workout, and spread the rest throughout the day. Readjust these two numbers (protein minimum and carb maximum) as needed.

Fats

Set your fats to 0.75 of your bodyweight. The catch is that fat has 9 calories per gram, so the caloric amount will be different than it was for carbs and protein. 

For example, a 200-pound person would break down as follows: 

• 200 x .75 = 150 grams protein at 4 calories/gram = 600 calories 
• 200 x .75 = 150 grams carbs at 4 calories/gram = 600 calories 
• 200 x .75 = 150 grams fat at 9 calories/gram = 1,350 calories 

Total: 2,550 calories 

This might seem like a lot of fat for most, but remember that eating fat doesn’t necessarily make you fat. And eating a higher percentage of fat can increase satiety, making you feel fuller longer – and less likely to consume too many calories overall.

How to Lose Belly Fat

There are many dangerous and inneffective gimmicks about how to lose belly fat. While there's no "magic bullet" that will target abdominal fat in particular, this article will explain what causes an expanding waistline and how you can make that spare tire go away.

Steps

Part One: Jump-Starting Your Metabolism

1) Eat breakfast. It might seem counterproductive to eat if you're trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol (the bad kind) levels lower.

• Eat breakfast around the same time each day. If you tend to sleep in on weekends, eat as soon as you wake up.
• Consider including protein and high-fiber foods (eggs, peanut butter, fresh fruit and vegetables) for breakfast — they take longer to process than refined sugars and complex carbs so you'll feel full throughout the morning. Try #*Avoid making sugary cereals, waffles, pancakes, French toast, breakfast pastries or instant oatmeal the sole focus of your breakfast. If you must splurge and eat something with refined sugars, balance it with protein or fiber.

2) Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat. Some strategies for combating everyday stress:

• Enough sleep. Most adults need at least 7 hours of sleep every night to function properly.
• Set aside time to relax. Even if it's only 15 minutes on your lunch break, find time to simply close your eyes, breathe deeply, and forget your worries.
• Keep your stressors away from your sleeping area. If possible, don't work or do anything stressful in the bedroom. That the area should be reserved for rest/relaxation, and resolve to leave your worries behind as soon as you step into that room.

3) Aim to take 10,000 steps a day. In one study where men reduced their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks.

• Get a pedometer and try to increase the number of daily steps you take.
• Take stairs instead of elevators; walk instead of driving.
• Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk.

4) Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. 

• Grains melt fat. A diet rich in whole grains changes the glucose and insulin response in your body to hasten the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that can be seen and grabbed).
• Avoid white grains. For instance, eat brown wheat bread instead of over-processed white bread, and favor wild brown rice over white rice.

5) Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting. Drinking more water also helps your body flush out waste/toxins and improves your overall health.

• Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
• Carry a water bottle so that you can drink whenever you feel thirsty.
• Know how to tell when you're sufficiently hydrated. You'll know you're drinking enough water when your urine runs almost clear. If it's still yellow, drink up.

Part Two: Exercising for Fat Loss

1) Exercise in small bursts. Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise.

 

Sprint. Run as fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes.

Set a treadmill, elliptical or stationary bike for interval training. Most modern exercise equipment can be set to an interval training mode, which significantly increases the difficulty of the exercise for short periods of time.

Take quick walks. Fit some exercise into your work day and take 5-minute power walks. Take long strides and keep a brisk pace, or try going up and down stairs.

2) Skip the crunches — for now. Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat. In fact, crunches might actually make your stomach look bigger as you build up thicker abs. Try these exercises to focus on your core muscles instead:

• Do the bridge. Get into the position for doing a push up/press up. Rest on your elbows and always keep your eyes to the floor. Pull your stomach muscles in tight, imagining them going to your backbone. As you do this, your bottom should be down and your back straight. Hold this position for as long as it feels comfortable. During the holding period, don't arch your back but keep it as straight as possible. If it feels too hard at first, allow your knees to form a resting platform. Aim to hold the position for 30 seconds and repeat this exercise 3 to 5 times.
• Do squats. Stand with your feet 8-9 inches apart, extend your arms in front of you and squat your hips backward. Do four sets of 15 to 20 squats, working several minutes at a time.
• Stretch the sides of your waist. Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, so that your palm faces to the right. Keeping your legs centered, lean to the right and "reach" over with your left arm, stretching your left side. Do 3 to 5 times on each side.

3) Ramp up the cardio. Aerobic exercises, which get your heart pumping, burn calories quickly and facilitates fat loss all over, including your belly. You can't "spot-burn" belly fat, but it's usually the first to burn off when you exercise, regardless of body shape or size.

• Time your miles. Track your progress by timing how long it takes to run a mile. As cardiovascular stamina improves, you'll notice the time going down.
• Correct shin splints. If you get painful shin splints whenever you run, you're probably over-pronating (that is, putting the majority of your weight on the outer side of your foot when it comes down). There are shoes designed specifically to help alleviate this.
• Don't overdo it. When first getting into cardio, aim to workout 3 days a week, then build up to 4 when you're able. Pushing yourself hard every day doesn't allow your body enough time to recover and build up muscle, and could lead to injury.

4) Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat You can do resistance training with free weights, exercise machines or resistance bands.

Part Three: Dieting for Fat Loss

1) Reduce calorie consumption. Unless you restrict calorie intake, you won't lose belly fat. Try these tips:

• Remember that it takes a 3700-calorie deficit to lose one pound of fat. That is, you have to either burn off 3700 calories through exercise or eat 3700 calories less than you burn in a week.
• Aim to lose a maximum of two pounds per week. Losing any more than that can be unhealthy and leads to a cycle of "crash" dieting, in which you rapidly gain back any lost weight.
• Keep a food diary. Most people tend to underestimate how much they eat. Get an honest assessment of your eating habits by writing down everything you consume for a week. Utilize an online calorie calculator, and figure out roughly how many calories you're consuming in a day. From there, see what you can afford to cut.
• Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level.

2) Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated fats (MUFAs) — such as avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat.

 

• Trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen. Avoid these as much as possible.

3) Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels which can speed up the burning of visceral belly fat.

• Add fiber to your diet slowly. If you are currently getting 10 grams of fiber a day, don't jump to 35 grams of fiber the next day. The natural bacteria in your digestive system requires time to adapt to your new fiber intake.
• Eat the skin on your fruits and vegetables. Incorporating more fruits and vegetables into your diet adds fiber, but only if you eat the skin, as that's where all the fiber is. Don't peel those apples before you eat them. With potatoes, leave the skin on (with baked or mashed potatoes) or if you peel them, make snacks of them, such as baked garlic Parmesan peels. Keeping the skin on potatoes when cooking them helps keep more vitamins/minerals in the flesh. (Just don't eat any parts of skin that are green.)
• Eat more split pea soup. Split peas are a fiber "power food". Just one cup of them contains 16.3 grams of protein.

Part Four: Measuring Progress

1) Calculate your waist-to-hip ratio. Your waist-to-hip ratio — or the circumference of your waist divided by the circumference of your hips — can be a good indicator of whether you need to lose belly fat. Here's how to get it:

• Wrap a soft tape measure around the thinnest part of your waist at the level of your navel. Note the measurement.
• Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion about 1/3 of the way from the top of the hipbone. Note the measurement.
• Divide your waist measurement by your hip measurement.
• Know what's healthy. Women should have a ratio of 0.8 or below; men should be at 0.9 or lower.

2) Continue taking your measurements as you progress. After incorporating some of the above strategies, keep measuring so you can see your progress.

 

3) Weigh yourself at the same time each day. Because body weight fluctuates depending on the time of day, when you last ate or when you last had a bowel movement, standardize the process by weighing yourself at the same time each day. Many people choose to do this the first thing in the morning, before breakfast.

Part Five: Staying Motivated

1) Join forces with a friend. Trying to lose weight with a partner can help you stay accountable for your actions, as well as giving you an extra incentive to keep exercise appointments. Share your victories together, and discuss solutions to whatever roadblocks you encounter.

2)Understand risks associated with belly fat. Losing belly fat doesn't have to be solely a cosmetic goal; understanding the health issues linked with belly fat can help motivate you.

• Belly fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it's the deepest layer of belly fat —the fat you can't see or grab — that poses health risks. That's because these "visceral" fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk).
• The fact that "visceral" fat cells are located right next to and in between organs in your abdominal cavity doesn't help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes.