How To Lose weight faster the natural way

When it comes to losing weight, you may come across countless supplements, diets and weight loss programs that claim to be effective in losing weight faster. But such diets, programs or supplements certainly lack scientific evidence and their impact on weight loss.

Well, if you are tired of believing in such false claims, then it’s time to try natural ways of losing weight faster. The tips mentioned in this article are supported by science research and are completely natural and safe for losing weight fast.

Switch to eating more vegetables 

Yes, this may sound so simple and something which you may have heard a lot of times, but never tried seriously. You can switch to eating more vegetables in all meals which promotes weight loss and a healthy body. 

Consider intermittent fasting 

Some people incorporate intermittent fasting in their routine. It means cutting calories or fasting completely for a few hours in a day or a week and eating for the rest of the day.

Well, the ideal fasting ratio for intermittent fasting is a 5:2 diet. Here you eat full meals for 5 days a week and avoiding intake of more than 600 calories at least for 2 days in a week.

The intermittent fasting works effectively as when you are fasting, your body gets fewer carbohydrates to function. Thus, it takes energy from the fats stored in your body. This process starts eliminating your belly fat smoothly.

Do not skip your breakfast

There is this misconception among people who are on the mission of losing weight that skipping their breakfast would help them cut down calories.

Rather have a bowl of whole-grain cereal with fruit toppings along with low-fat dairy to start your day on a nutritious note.

Protein helps balance appetite hormones and you feel full and it helps decrease your hunger. 

Drink plenty of water 

When your body doesn’t get enough water, it releases a hormone called an antidiuretic hormone which directly results in water retention in your body. It can also alter your weight on the weighing scale. 

It certainly is tricky to see such a change in body weight but you can easily outsmart these extra pounds by consuming plenty of water.  You can also take other alternatives like unsweetened coffee or tea. 

Try drinking water before each meal and it would make you feel fuller. It would prevent eating sooner and you would end up taking lesser calories than normal intake.

You can also replace fruit juices, tea, and coffee with plain water to avoid taking excess calories a day. 

Tip

Try to carry a water bottle wherever you go to avoid other drinks. It might be a little difficult in the beginning but once you get habitual you would have zero-calorie plain water with you all the time.

Take half an hour extra sleep at night

Poor sleeping habits or not taking enough sleep during the night can also make your metabolism slow.

This means if you are awake for more hours, you eat during that period. So, sleep enough or try to extra sleep of 30 minutes at night to keep your metabolism happy.

Keep a check on stress levels

Yes, you heard it right you need to keep a check on your stress levels. Stress accelerates the release of cortisol and adrenaline hormones that are responsible for affecting your appetite towards the body’s flight response.

So, when you are under prolonged stress, cortisol remains in your bloodstream for a long time. This process increases your appetite and you tend to eat more.

 Cortisol indicates the need to fill the nutritional sources of your body from the chosen fuel source that is carbohydrate. Then insulin tends to send the sugar present in carbohydrates via blood to the brain and muscles. In case your body doesn’t utilize this sugar for flight response it is directly accumulated as fat.

Exercise

If you are not sure about what exercise you need to pick as part of your weight-loss regime then try to choose an exercise that you love and do it consistently.  Do not push yourself to jog or run as there is a better alternative to these exercises and that’s walking. You can walk for 10 minutes to half an hour daily.

Do not eliminate a particular food group

We know that some foods or food groups are healthier as compared to others. But, we cannot ignore the fact that every food type is essential for a healthier body. Many of us do not get the right balance of food our body needs.

According to nutritionists, the easiest way to lose weight faster and maintain it is to have a balanced diet. This diet should not be based on cutting down on specific foods. A balanced diet would always give you all the essential nutrients your body needs from different sources.

Don’t fall in for gimmicks

Yes, this tip may not be part of eating or exercising but is an important factor that cannot be overlooked. When you think of losing weight faster, you may fall prey to different hypes trending in the market claiming faster weight loss. For example, shed 10 pounds in 10 days etc.

Yes, every one of us is desperate to lose weight faster without taking pains. Thus, you try to get tempted towards cutting out on specific foods or follow a strict diet plan etc.

Since there is no evidence of weight loss programs that claim to help you lose weight faster, you cannot rely on them. When you eradicate the idea of losing weight faster through such programs, diet or supplements, you follow the natural and science research supported method to lose weight. 

Conclusion

Remember, no fastest method works for you and helps you losing weight in 10 days. The body needs time to transform and get used to a certain diet. If you want to lose weight naturally without any side effects, you need to follow the natural way. 

When you lose weight by natural means, it won’t take ages and will help you lose weight safely.

WHY YOU MUST EMBRACE LUNGES FOR YOUR WORK

 

Often undertaken by athletes who are fervently preparing for events and even the average Joe; lunges are a great way to work out. They basically target strengthening your legs, by building up your muscle mass and also have great fat-cutting benefits for your posterior region and thighs. Take a look at the perks of lunging along with using dumbbells and learn the perfect technique for you.

1.    Perks of Lunging

-          The best part about this exercise is that it trains your left side and right side individually. This does wonders to augment your overall poise and improves synchronization.

-          It strengthens your quadriceps (thigh muscles) and even toughens up your back.

-          They help improved the suppleness of your waist, which is why they are even advised for seniors.

2.    Using Dumbbells as Weights

Dumbbells as weights can better your work out; however, this works best with a proper stance where you are working everything from your waist, your quadriceps right down to your feet. When using dumbbells, you can also try walking, lateral and backward lunges for a well-rounded work out.

Walking is ideal if you wish to cut down on butt fat, while the lateral technique is perfect for trimming your inner leg. Rearward steps will maximize the strain on your thighs and you can build up thigh muscle in the process.

3.    The Risk of Knee Damage

One of the major concerns people face while initiating this exercise is that they fear damaging their ligaments and knees. Use the textbook technique to do them and you will thank your stars as they will meritoriously shape up your abdomen, your rears and even your quadriceps.

Nevertheless, attempt them with a faulty technique and you can risk knee injury that can have you in bed for weeks. This is why you need a few precautions to help you get them right every time you work out.

4.    Precautions to Take Prior to Lunging

If you are someone who has faced work out injuries before or even if you happen to have joint ache and back pain; it would be best to speak with a physician first. He will best educate you whether the exercise is best suited to you, in case it is you can start right away!

5.    The Perfect Technique

-          You need to begin right to succeed in lunging, so take a position where your legs align with your hip at a comfortable distance from each other. With your feet directed frontward, you need to bend your knees a tad.

-          Tuck in your abs and then begin to lunge; however, remember to exert minimum strain on your knees.

-          Ease the pressure on your arms and let them gracefully droop while you exercise.

-          It is crucial that you maintain a 90 degree angle with your legs when in the middle of your lunge. Go further and you and you risk excessive knee strain.

Use this routine for the perfect lunge and you won’t risk any damage. It will certainly give you a thorough work out leaving you as pleased as can be.

THE BEST WAY TO UNDERTAKE THE ONE HANDED PUSH-UP

 

Frequently included in a Karate training session; the one handed push-up will do wonders to enrich your basic strength. A great way to build up your power, this exercise trains your arms and effectively will aid you in carrying additional mass. It repetitively dares you to do better, which is where the weights come in.

If you’re apprehensive about getting started with this intimidating exercise, you can read on and explore its advantages, learn the perfect technique to practice.

What you stand to gain

1.      Having lucrative advantages for your body building; this can help you enhance your arm strength letting you lift further, effortlessly with time.

2.      It powers your chest muscles as well as your biceps and triceps.

3.      Since you will be using fist the left and then the right arm; your stability and balance will get better when you work out, which is a great perk.

4.      There is no better way to get rid of calories than trying this exercise, for it lets you trim the fat in your triceps and biceps.

Even though you may work out regularly, this exercise will definitely need a bit of practice to perfect; which is why you need to know the right way to go.

The Right Way to Train

A number of trainers have devised many different ways to practices this exercise, but the fact is that you need to train the perfect technique. It is believed that the one that helps you avoid physical discomfort through pain or damage to your limbs is the one best practiced. So, when doing the push-up make sure you follow these guidelines.

1.      Ensure that your starting position has your bust raised and parallel to the floor.

2.      Remember not to maintain an excessively large gap between your legs. A normal distance that is comfortable for you to balance will be good.

3.      Even though you may have noticed this in a number of training videos and in movies, it is better to avoid curling your body.

4.      The less you angle your torso, the better you will benefit from the one-armed push-up.

5.      Although push-up are tough, you will have you raise yourself with your arm a fair bit. An inch of raise will do you no good and you should go down sufficiently as well.

6.      Take a dip until your face is a mere 11cm from the floor before you push upward again to fully train your arm.

If you are a novice to push-ups, the one handed one may take you a while to master. Nevertheless, never give up and stand strong to the proper training guidelines so that you gain the most from it. When you do succeed the grand sensation of triumph will certainly make your trial worth it.

HOW TO WORK ON A PERFECT HIP BRIDGE

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What is a hip bridge work out: Hip bridge is a resistance workout pose. It is designed for strengthening the muscles of the entire midsection of body especially buttocks, gluts, shoulders, lower back and spine. The pose is equally popular among yoga and pilate enthusiasts because it is plain easy yet generates good result.

Prepping for the work out:

Always wear stretchable and breathable clothes because during a work out blood circulation increases and heat is generated in the body which shouldn’t be trapped. It should release in order to regulate the body temperature. Clothes should fit nicely. Neither too baggy, Nor too tight. A pair of joggers and a t-shirt will do just fine. Don’t work out on an empty or a full stomach. Empty stomach can make you lightheaded and tired during a workout due to low blood sugar, while eating too much can make you dizzy as blood circulation concentrates around the stomach post meals. Before a workout you can eat a cup of cereal or a banana. Drink water before, during and after exercise to stay hydrated.

Get an exercise mat for improved cushioning and grip.

Step by step guide:

1.      Lie down on a mat on your back.

2.      Keep both the arms parallel to your sides, palms down.

3.      Bend your knees forming a triangle. Soles of the feet should firmly hold the mat.

4.      Move your buttocks and heels as close as you can.

5.      Lift your hips towards the ceiling, your hips should squeeze while lifting.

6.      Hold the pose for few seconds and release.

7.      Repeat. The more you will repeat the easier it will be. You should be able to hold the pose for longer, gradually. Beginners should aim for 3 sets of 10 reps each.

Benefits of hip bridge: Hip Bridge strengthens your spine and improves your posture. A correct posture means no more backaches. It also helps body to  breathe better. It reinforces butt and glute muscles by repetitive contraction and relaxation. Stronger butt and glute muscles means you can run longer, faster and jump higher.  The shoulder muscles and core also benefits from this pose.   

Precautions: While hip bridge is a great way to strengthen your core and midsection, performing the pose in an incorrect manner may put you at risk.

1.      Avoid jerky movements. Steadily lift buttocks and release.

2.      It is important to steadily breathe during the workout.

3.      Avoid twisting the pelvis.

If you are a pregnant, heart patient, suffering from herniated disc or high blood pressure, you must consult your health provider before resuming hip bridge or any physical activity.

The Definitive Guide to Performing the Perfect Deadlift

Deadlift is one of the most efficient exercises and involves almost every muscle group in the body. When done right, deadlifts can strengthen the muscles around the abdomen, thighs, arms, butt and the hip; promote the healthy production of hormones such as testosterone and act as an outstanding calorie burner. However, this primal movement must be performed with caution as the slightest mistake can cause severe pain and muscle damage. Read on to find out the various techniques, the common mistakes and the best tips to be used while performing the deadlift. Deadlift Variations While the conventional deadlift also referred to as the barbell deadlift is practised by most power lifters, some men opt for the variations of a deadlift based on their weight goals, body injuries, height and body build-up. The most common deadlift variation is the Sumo Deadlift in which the individual has a wider stance and the focus is turned towards the lower back. Other common variations of the deadlift include Deficit Deadlift, Romanian Deadlift, Trap Bar Deadlift and Clean Grip Deadlift.

 The Procedure To perform a safe and appropriate deadlift, the following steps must be followed.

 • The feet must be stretched enough to match the shoulders and with the balls of the placed under the bar. Toes must be pointing straight and placed flat on the ground.

 • The knees must bend very little and the hands gripping the bar must be outside the leg space. The individual must keep the head up, chest out and hinge forward only from the hip. This movement involves inhaling of the air.

 • As the weight is lifted past the knees, air must be exhaled and the heels, rather than the toes, must continue to support the grip.

 • Once the bar is lifted past the knees, the arms become straight and the back must be erect. The bar is rested against the thighs as this allows building better strength.

 • Before lowering the bar back to the floor, the back must be straightened again and the individual must hinge forward with the knees slightly bending at the same time.

Do Perfect Squat

How to Do a Perfect Squats ?