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What to eat for breakfast when trying to lose weight-seeds

“Seeds that are raw and sprouted are a healthy fat to add to any diet”, according to Ashley Pettit, a nutritionist coach based in Chicago. Seeds are concentrated sources of protein, zinc, fats, vitamins and minerals as they support plant growth. An excellent aid to lose weight and to ensure overall health, seeds are fast catching up as super foods. Therefore, these can be looked into as a solution to the problem of what to eat for breakfast when trying to lose weight Just sprinkle some onto your baked foods, breakfast foods and salads to add fibre and crunch to your day. Seeds like fruits, should be eaten in their raw state for maximum benefit. Besides vegetables, fruits, whole grains and nuts, seeds should also be a part of your breakfast menu. Seeds are extremely versatile and can be used in a variety of recipes.

Therefore, if are you among those looking for an answer to the question what to eat for breakfast when trying to lose weight may read further

Seeds are the answer to the question what to eat for breakfast when trying to lose weight
Seeds for weight loss

Any of the above seeds provide the best solution to the puzzle what to eat for breakfast when trying to lose weight.

Hemp seeds

These seeds are packed with nutritional benefits and may be considered as one of the healthiest foods. They are an excellent source of gamma linoleic acid and are packed with a three to one ratio of omega-6 to omega-3 oils. Hemp seeds have high amounts of protein as they are packed with all twenty amino acids-important for building calorie burning muscles and are also very high in fiber, making them an excellent source of nutrition. They also contain phytosterols and are good for the heart.

Sunflower Seeds

Packed with phytochemicals, these seeds promote weight loss, healthy digestion and increase the fiber intake. Sunflower seeds are also rich in folate, vitamin E, copper, selenium and good fats all of which are important for a healthy heart and to repair cellular damage.

Chia Seeds

These very tiny but extremely potent seeds pack within themselves protein, calcium, nutrient oils, various antioxidants and omega-3 oils. They help stabilize blood sugar, are heart friendly and are excellent aids for weight loss.

Sesame Seeds

Packed with magnesium, copper, calcium, iron, fiber, zinc, B1 and phosphorus sesame seeds are known for their nutritional value. They contain two lignans-sesamin and sesamolin which fight cholesterol. Consuming these seeds also help to protect from liver damage and help fight PMS.

Pumpkin Seeds

Also known as pepitas, these seeds are high in carotenoids, an antioxidant that enhances immunity and disease fighting capacity. Pumpkin seeds also have a high amounts of omega-3 fatty acids and zinc that ensure skeletal health. Phytosterols found in high quantities aid in stabilizing cholesterol levels. They are loaded with iron important for maintaining high energy levels.

Flax Seeds

Flax seeds with their nutty flavour have cancer fighting properties like lignans and omega-3 fatty acids. It’s important to consume ground flax seeds for full benefits, because whole flax seeds pass through your body undigested. Just remember to keep the ground flax seeds in fridge if you are grinding more than what you will consume in one go, otherwise they turn rancid.

Pomegranate Seeds

These seeds known as ‘arils’ are a great source of vitamin C, fiber, potassium, iron, vitamin K and antioxidants like polyphenols essential for all round good health. Toss them into your salads, mix into yogurt or have them just as they are.

Poppy Seeds

Poppy seeds contain phosphorus, calcium which help to build bones. They also contain iron, oleic acid, fiber and omega-3 fatty acids. Just add them to salads, muffins or vegetable dishes.

Wild Rice

Wild rice is not a grain, but the seed of a native North American long-grain marsh grass. It contains almost twice the protein and fiber of brown rice and is high in folate, b vitamins, manganese, zinc, potassium, phosphorus and magnesium while relatively low in calories. A study conducted in China in 2009 has found it to be effective in lowering cholesterol and other fats in the blood.

Humans have been consuming seeds and nuts since times immemorial because they are easily available and natural products which are loaded with nutrients for a healthy life. So, no need to wonder what to eat for breakfast when trying to lose weight. It is interesting to note that another natural product that men have been consuming much before 5000 BC is the vinegar from fermented apple juice, rather Apple Cider Vinegar for its innumerable health benefits.

 

 

 

Harmful effects of obesity-top 11 health problems for adults

Obesity is a chronic disease and harmful effects of obesity damage many systems in our body. There could be different causes that contribute to obesity. Dietary patterns, physical inactivity, genetic factors, medication use are some of the contributing causes of obesity.

Harmful effects of obesity among Adults:

Excess weight affects almost all parts of our bodies. Excess weight especially around your middle (apple shape) is more harmful than excess weight around your hips (pear shaped). The greater your waist size, the greater are your health risks. But of course, that does not mean that having excess fat deposits elsewhere on your body should not worry you. Extra fat on your body is always bad. Obese people are more susceptible to many serious diseases and health problems like:

A few harmful effects of obesity
obesity harms
Back Pain:

Obesity is the main cause of a number of bone and joint issues. When you gain weight in your abdomen your spine comes under tremendous pressure carrying your weight. So your pelvis slants forward and your lower back curves forward too.  Once your back is no longer aligned, nerves exiting the spinal column get constricted or a disc bulges or herniates causing lower back pain.

 Coronary Disease
Heart problem is one of the harmful effects of obesity
Heart valves

Coronary heart disease due to fat deposits in the arteries that supply blood to the heart is quite common among overweight people. Atherosclerosis or hardening of the arteries is ten times more prevalent among obese people than people with normal body weight. Insufficient supply of blood to heart due to narrowed arteries causes angina (chest pain) or a heart attack. However, consumption of fruits strengthen heart.

 Type 2 Diabetes

Diabetes occurs when blood glucose also known as blood sugar in your body is too high. With the passage of time this can lead to heart disease, nerve damage, eye and kidney problems. Earlier Type 2 diabetes prevailed among adults only but now we see children becoming patients of this disease too. Insulin regulates blood sugar and obesity causes resistance to insulin. As a result, blood sugar level of the body increases.

 

diabetes is a harmful effect of obesity
No diabetes
High Blood Pressure

The additional fat tissues in your body needs oxygen and nutrients to survive; which means that they require the blood vessels to supply more blood to the fat tissue. So the heart has to pump blood even harder to supply blood to all the additional blood vessels and cells of your body. More circulating blood means more pressure on the artery walls raising blood pressure. Moreover, kidneys get damaged due to excess fat. As a result, support from kidneys in regulating blood pressure is also adversely affected.

 

HIGH BLOOD PRESSURE IS ALSO ONE OF THE HARMFUL EFFECTS OF OBESITY
Maintain blood pressure at desired level
Stroke

High blood pressure due to being overweight is the major cause of strokes. Stroke means stoppage of blood supply to a part of your brain and damage of brain cells. Sudden bleeding in the brain can also cause a stroke if the brain cells are damaged. Excess weight is also responsible for other complications like high blood sugar, high cholesterol, heart disease, etc.

 Osteoarthritis

Osteoarthritis causes pain and stiffness in the joints mainly because wearing of cartilage that happens due to old age or an injury. Excess weight may put extra pressure on the joints and cartilage and trigger wearing away of the cartilages.

 

Obesity causes osteoarthrities
Osteoarthritis
Sleep Apnea

A pause between breathing during his sleep causes Sleep Apnea. Oxygen supply to the brain stops with every pause. This happens because of the added weight of the chest squeezing the lungs that leads to your breathing getting restricted. Fat deposits around neck of a overweight person makes the airway narrow leading to difficulty in breathing. Sometimes it may result in stoppage of breathing for a while. Sleep apnea is also associated with high blood pressure.

Kidney Disease

 

obesity affects kidneys too
kidney segments

Harmful effects of obesity cause glucose intolerance and insulin resistance that harm the kidneys. It triggers inflammation and other metabolic syndrome leading to damaged kidneys. Filtering of blood and other waste products in our bodies gets affected due to damaged kidneys. Hence accumulation of such unwanted waste lead to various complications. Diabetes and high blood pressure also damage kidneys. Obesity is one of the main causes of diabetes and high blood pressure.

More harmful effects of obesity

Some more harmful effects of obesity
Obesity health problems
Cholesterol

Cholesterol is a fatty substance found in the cells of our bodies. It is like a wax. For digestion, our body needs hormones, Vitamin D . We also need cholesterol for these and other necessary substances. It is carried by small packages called lipoproteins because it does not mix in blood. Two types of lipoproteins carry the cholesterol throughout our bodies. These are LDL (low density lipoprotein) or bad cholesterol and the HDL (high density lipoprotein) or good cholesterol. Our body must maintain these two within specified levels. One of the reasons of heart attack is plaque in the coronary arteries and plaque is nothing but built up cholesterol. Again, cholesterol level increases due to obesity.

 Metabolic Syndrome

Metabolic syndrome has been identified as a complex risk factor for cardiovascular disease. Metabolic syndrome consists of six major components: abdominal obesity, high blood cholesterol, high blood pressure, insulin resistance with or without glucose intolerance, elevation of certain blood components that indicate inflammation and elevation of certain clotting factors in the blood.

Cancer

Developing various forms of cancer is closely related to obesity. Post-menopausal breast cancer, colorectal cancer, and cancer of endometrium, kidney, gallbladder are a few examples.So, harmful effects of obesity can cause serious health issues.

Problems during pregnancy

Insulin resistance, high blood pressure and high blood sugar are found in many overweight expecting mothers enhancing risk of surgery and anesthesia. Mothers must restrict weight gain during pregnancy so that they may not become obese after delivery. This will restrict possibility of child becoming obese.

Mental Disorders due to Obesity

Doctors often assess the mental health too while treating patients for obesity. Low self-esteem, anxiety, depression, physical inactivity, poor self-image, etc are fallout of obesity among many patients . Normally women are more distressed than men as they always try to conform to the societal norms of beauty which adheres to the thought ‘slim is beautiful’. Obviously young women gets more affected mentally than aged women.

Finally, we can conclude that harmful effects of obesity need to be taken very seriously. However, there are ways to lose weight by proper exercise. Even there are ways to lose weight without exercise.

 To control effects of obesity read following of our previous articles:-

  1. Best weight loss breakfast ideas for fitness
  2. best natural weight loss supplement-apple cider vinegar
  3. How to lose weight naturally without exercise-green coffee

Best healthy breakfast foods-fruits, grains, vegetables & nuts

Fruits, vegetables, grains and nuts are considered as best healthy breakfast foods. These elements not only help to lose weight but also ensure a whole host of health benefits.

Fruits for breakfast

Fruits constitute healthy breakfast foods
Fruits for healthy breakfast

Fruits are recognized as powerhouses of nutrients and are one of the best sources of vitamins and minerals, potassium, fiber, vitamin C, folate (folic acid). Folic acid in fruits helps the body to form red blood cells which is especially recommended for pregnant women.

Fruits Keep your weight in check

According to MayoClinic.org fruits have a naturally high water content and low energy density, they are full of fiber which is why they give that feeling of fullness.

⦁ Apples are complete, healthy food because they are rich in fiber and excellent for losing weight.  They help in digestion and relieve constipation. Apples may be considered as one of the best healthy breakfast foods.

⦁ Citrus fruits are rich in vitamin C and also recommended for losing weight.

⦁ Watermelons are rich in electrolytes and water content, very low in calories and fat. They are  packed with potassium, vitamin A which is a powerful, natural anti oxide, lycopene, lutein and is known to aid weight loss.

⦁ Lychees contain only 66 calories per 100 grams, no saturated fats or cholesterol and help in weight loss.

Fruits Act as a Detox: 

Fruits help to detoxify your body due to the antioxidants present in most of them.

    • Anthocyanins found in blueberries, flavonoids and phenolic acids present in cranberries  are different antioxidants that stop the free radicals  from damaging the cells in the body. Hence it may be assumed that they play a role in preventing cancer.
    • Apples again, are excellent aids to detox as they are rich in flavonoids. Unfiltered Apple Cider Vinegar is extremely good for the liver and helps to detox.
    • Citrus fruits like (grape fruit, lime, lemons, oranges etc) all contains flavonoid antioxidants. Lychee contains Oligonol which helps to detox the body.

 

Fruits Boost your immune system and balances the pH in the body: 
  • Although fruits are considered acidic in nature, once they enter your body they turn alkaline thereby helping balance your pH levels. This unique characteristic of fruit has placed it among best healthy breakfast foods.
  • Figs are highly alkaline in nature and so help in balancing the pH levels.
  • Grapes help to decrease the acidity of uric acid and is beneficial for kidneys.
  • Mangoes have tartaric acid, malic acid and a trace of citric acid that help to maintain the alkaline balance.
  • Guavas help in flushing toxins out of the body. They also protect against Alzheimer’s disease.
Fruits Strengthen heart: 

Fruits are a rich source of nutrients like potassium, vitamin C and A, calcium and iron. A healthy breakfast consisting of fruits ensures heart health and also reduces risks of stroke, type 2 diabetes

  • Anthocyanins in blueberries protect against cardiovascular disease, stroke and neurodegenerative disorders of aging like Alzheimer’s disease as well as improves learning and memory.
  • Flavonoids in strawberries ensure heart health.
  • Grapes are a great source of folic acid.
  • Apples are miracle foods filled with flavonoids, phytonutrients, vitamins and minerals that lower the risk of diabetes and heart disease. This single item finds it’s place in any combination of best healthy breakfast foods.

 

Fruits lower LDL Cholesterol    
    • Fruits are loaded with antioxidant properties that help in lowering the ‘bad’ cholesterol or LDL (low density lipoprotein). It is a known fact that the Chlorogenic Acid in green coffee stops the production of LDL, yet you need to back it up with other food categories for better results.
    • Flavonoids found in citrus fruits (oranges, lemons, limes, grapefruits and tangerines) reduces the ability of the arteries to form blood clots and prevents the oxidation of LDL or ‘bad’ cholesterol.
    • Studies show that juice of fig leaves help to lower the level of triglycerides and are anti-diabetic in nature.6. Banishes belly bloating: The fiber in the fruit pushes out the old waste matter from the digestive tract and rids you of a bloated tummy.
    • Lemons are the best friends of the belly and help to rid that bloated feeling in your tummy and aid in digestion.
    • Papaya is another gut friendly food that stimulates the digestive system, helps control acidity and ensures proper bowel movement.Try including fruits like bananas, cherries, figs, pears, peaches, plums, pineapples, sapodilla and other fruits in your breakfast as all of them are loaded with nutrients and are extremely good for health. Vegetables, whole grains, seeds, nuts, low fat dairy, lean protein should also occupy space on your breakfast plate. They have been proven as best aids for easy and quick weight loss, keeping you fit and healthy for life.

Vegetables for Breakfast

Have vegetables for best healthy breakfast foods
Vegetables for breakfast

Vegetables too, like fruits, are loaded with vitamins, minerals, fiber and antioxidants. Each and every vegetable packs a punch which banishes all diseases. Kick starting your day with a cup of green coffee or green tea is definitely beneficial, but your body needs more antioxidants necessary for your good health. So make sure to include veggies in breakfast for added benefits.

Vegetables promote weight loss and weight management

 

  • Vegetables are rich in dietary fiber, so they give that feeling of fullness for a longer time. They help to prevent snacking in between your meals. Make sure one portion of your breakfast plate is filled with veggies as they are excellent weight loss aids.
  • Capsaicin, a chemical found in chili peppers aids in weight loss.
  • Iceberg lettuce has high water content and are excellent for weight loss.
  • Bottle gourds and salad greens promote hormonal balance and are known to reduce weight. They help to fight the stubborn fat that menopausal women try to lose. Weight gain due to thyroid hormonal imbalance is also taken care of.
  • Mushroom may be included as it is another wonder food that helps in losing weight without exercise
Vegetables prevents chronic diseases: 
  • Studies show that regular consumption of vegetables helps in preventing heart diseases, type 2 diabetes and cancer of the mouth, colon and stomach. GI cancers and inflammatory diseases.
  • Carrots, beetroots, sweet potatoes heal inflamed liver and provide relief from chronic hepatitis symptoms.
  • Asparagus is another source of antioxidant and helps keep blood sugar under control.
  • Maitake mushrooms boost heart health, lowers blood pressure.
  • Beetroots are rich in folic acid, manganese, potassium, iron and vitamin B6 all of which benefit the body in multiple ways. Potassium, magnesium also found in Apple Cider Vinegar along with other nutrients are extremely beneficial to the heart.
  • Munch on carrots to lower your blood pressure, cholesterol and to prevent cancer.
  • Spinach is the magical food Popeye swears by. It truly is a magical food for nature seems to have loaded it with all kinds of nutrients to magically banish all your health problems. It is loaded with vitamins C and K, B1, B2, B6, carotenes, folic acid, manganese, iron, magnesium, lutein and flavonoids.
  • Tomatoes, have them raw or baked or include them with other vegetables, but make sure to include them because they benefit you in multiple ways. (Tomato is technically the fruit of the plant, but it is used as a vegetable in cooking)Works as a detox: Research shows that certain vegetables help detoxify the system and help the body to fight several diseases. For example,
  • Cabbage is known for its antioxidant properties and for healing gastric problems.
  • Onions and garlic have microbial properties.
  • Carrots have beta carotene that are powerful antioxidants.
  • Betacyanin in beetroots have powerful antioxidant qualities.
  • Nasunin in eggplant is an antioxidant that protects against oxidative stress.Enhances Gut Health: Being a rich source of insoluble fibers, vegetables add roughage to the intestine thereby helping in bowel movements.
  • Leeks, onions, artichokes and asparagus nourish the probiotic bacteria in the gut. This improves intestinal health and nutrient absorption.
  • Eggplants being very high in fiber prevent constipation, colitis and hemorrhoids.
Vegetables improves concentration and mental capacity

Vegetables, being packed with vitamins and minerals, provide all the nutrients needed for mental alertness and concentration.

  • Kale is a wonder food that is rich in calcium, lutein and vitamins A,C,K,E and iron. Vitamin E enhances your memory, so make sure you include Kale in your daily diet for loads of other benefits as well.
  • Beetroots contain nitrates that stimulate blood flow to the brain
  • Broccoli has high levels of vitamin and choline that sharpens your memory. Include the green, leafy veggies, broccoli, sweet potato, beans, leeks, cucumbers, etc in your breakfast to get some amazing results.

Both fruits and vegetables, besides providing health benefits are also excellent for your hair and skin because they provide the necessary nutrients for their health too. It is true that workouts on the treadmill or Tabata training or swimming or any other form of exercise helps to cut that flab, but not one hundred percent unless you are cautious about what you eat, especially your breakfast at the start of the day. Make sure to include best healthy breakfast foods like whole grain, nuts, seeds, low fat dairy and lean protein in your breakfast.

Whole Grains For Having Best Healthy Breakfast Foods:

Eat whole grains daily because it is one of the best healthy breakfast foods
Whole grains for your health

You may be beginning your day with a beverage like green tea or green coffee as is the norm these days. But don’t forget to take time out for the most important meal of the day-breakfast, by which I mean a healthy breakfast. And best healthy breakfast foods do not indicate only fruits and vegetables, but also whole grains. It is imperative to include whole grains in some form or the other in your breakfast for additional benefits.
Whole grains are grains of cereals that are unpolished containing all the parts of the kernel-   the endosperm, germ and bran that contain all the health benefits in contrast to the refined grains which retain only the endosperm. The bran provides the fiber, the outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals which are greatly beneficial for health. The germ is the core of the seed which is rich in healthy fats, vitamin E, B vitamins, phytochemicals and antioxidants. The endosperm is the interior layer rich in carbohydrates, proteins and small amounts of some B vitamins and minerals. They are naturally low fat, cholesterol free; they contain protein, loads of fiber, minerals, vitamins, antioxidants and phytochemicals. So if you really are serious about your health make sure to include whole grains like oatmeal, whole grain corn, whole wheat, whole rye, quinoa, buck wheat, bulgur (cracked wheat), millet, sorghum and brown rice in your diet. Since whole grains are not fortified with folic acid, which is the case with refined grains, you need to look for whole grains that are fortified with folic acid. Reach out for some ready-to-eat cereals like whole wheat bran flakes, oatmeal, whole wheat bread etc to add to your breakfast platter. Know best healthy breakfast foods and make time for a healthy breakfast to control obesity.

Whole grains help to control weight:

  • Numerous trips to the gym and sweating it out on the elliptical or the treadmill will definitely reap benefits but supplementing it with a healthy diet will show quicker results. Studies show that people who consumed a healthy breakfast with more servings of whole grains a day like brown rice, whole oats, unhulled barley had significantly lower BMIs than those who eat less than one serving a day. Another study found that women who included more whole grains in their diets were less likely to gain weight in future. Whole grains give a feeling of fullness thereby reducing your hunger pangs. And supplements like Apple Cider Vinegar also is of great help in achieving your dream hour-glass figure. Apple Cider Vinegar interferes with the bodies’ digestion of starch, so fewer calories enter your body.
Whole grains help reduce risk of type 2 diabetes and heart disease: 
  • They’re digested more slowly than refined grains which helps to keep level of both blood sugar and insulin down. People consuming more than grams of fiber from whole grains had 30% less chance of developing type 2 diabetes. Research from Harvard Medical School show that people who consume one serving of whole grain a day cut down on the risk of heart diseases and strokes.
Reduction of cholesterol levels consuming whole grains

Studies conducted at Northwestern University Medical School in Chicago found that adding whole grains like oats to your diet helped in cutting down cholesterol levels, especially among women, by an additional 8 or 9mg/dL after only 3 weeks. Antioxidants found in oats cut cholesterol by suppressing the molecules that make blood cells stick to artery walls. When these cells stick to the artery walls they cause inflammation and plaque deposits build up. They narrow the passage through which the blood flows leading to hardening of the arteries.

Consume whole grains to reduce cancer risks: 

Several studies on various types of cancer suggest that consuming whole grains regularly reduces cancer risk. This is because they provide antioxidants preventing the formation of carcinogens and suppressing growth of cancer.

Whole grains redistribute Fat:  

Consuming whole grains cuts down on the amount of body fat and leads to a healthier distribution of that fat. It also helps reduce your belly fat or ‘central adiposity’ which increases the risk of diabetes and other health issues. Belly fat also affects your posture which leads to lower back pain. Your breakfast platter should be healthy mix of best healthy breakfast foods to get the maximum nutrition at the start of the day. Make sure you do so choosing the right breakfast foods.

Nuts For Breakfast:

We may have nuts because it is one of the best healthy breakfast foods
nuts are delicious and for good health

Go nuts over nuts because they have it all. This wonderfully delicious food is a gift from Mother Nature to us which helps us in various ways. One portion of your breakfast should contain nuts for that all round nutritional value besides fruits, vegetables, whole grains, seeds, lean protein.

Benefits of nuts
  • Hungry and looking for a quick, healthy and filling snack? Keep some nuts handy because they’re the best snacks that contribute to your good health while satiating your hunger pangs. Nuts are among best healthy breakfast foods and good sources of fat, fiber and protein. Most of the fats in nuts are monounsaturated fats, and omega-6 as well as omega-3 polyunsaturated fats. However they do contain some saturated fats as well. Hence a limited intake is recommended. They are also rich in vitamins and minerals, including magnesium and vitamin E. They are easy to carry and to store. Make sure you store them in the fridge or the freezer section at home because they turn rancid after a while. You may pick out any nut that you like, and when I say nuts I mean the tree nuts not peanuts. Nuts that grow on the trees are healthy snack options. Peanuts are actually legumes that grow underground and are not recommended as snack options.
NUTS THAT BENEFIT YOU:
  • Macadamia Nuts contain high amounts of vitamin B1, magnesium and manganese. They have the highest fat and the lowest protein and carb content. About 60% of the fat in these nuts is the monounsaturated fat also found in olives, which are very good for health. Most of the benefits of Macadamia nuts are related to heart health. Studies show that these nuts also help to lower both total cholesterol and LDL cholesterol. They also reduce the oxidative stress and inflammation, making them one of the best foods for your heart.
  • Walnuts are an excellent source of omega-3 fatty acid, alpha-linolenic acid (ALA), along with high amounts of copper, manganese, molybdenum and biotin. They are also known to contain the amino acid l-arginine that has lot of benefits for people with heart ailments or those who have multiple cardiac risk factors. The antioxidants of these nuts are highly effective in containing the free radicals. The polyphenol content helps prevent liver damage that is chemically induced. They also help to prevent prostrate and breast cancer.  Eating walnuts increases a measure of cognition known as ‘inferential reasoning’ which means they are good for the brain too. The skin of walnut, though has a bitter flavour, contains upto 90% of the antioxidants of the nuts making it the healthiest part of the walnut.Almonds help to improve cholesterol levels.
  • Studies have found that eating almonds can reduce the LDL cholesterol. They also help to lose weight and lower blood pressure. Almonds help to control blood sugar and reduce inflammation in type 2 diabetics. They are also a rich source of calcium. Eat them with their skins as the skins are full of flavonoids. Almonds are high in vitamin E which improves appearance of your skin.
  • Pistachios are filled with fiber and improve cholesterol level, especially the HDL or ‘good’ cholesterol. Pistachios are rich in vitamin B6 which ensure hormonal balance. They contain reasonable levels of lutein and zeaxanthin, antioxidants that help to protect the eyes.  They benefit the heart, and are effective in maintaining blood pressure levels and weight.
  • Cashews contain protein and are useful sources of minerals like iron and zinc. They also contain magnesium which is known to delay age- related memory loss. They improve blood pressure in people with metabolic syndrome.
  • Pecans are usually used in desserts. They contain polyphenols which are antioxidants that prevent plaque formation and hardening of the arteries. Pecans are packed with sterols that lower cholesterol levels. They are rich in oleic acid which is the healthy fat also found in olives and avocado.
  • Hazelnuts are heart friendly nuts as they help to reduce total cholesterol, LDL and triglycerides. They contain folate which keeps the homocysteine levels normal. They also improve blood vessel function and increase the vitamin E levels in the body.
  • Brazil nuts are a rich source of selenium which act as antioxidants. Selenium is used for producing thyroid hormones and for healing wounds. It also supports immunity and is used for a number of functions in the body.These nuts also lower cholesterol level, improve function of blood vessels in overweight teenagers and reduce inflammation.
  • Chestnuts have the lowest fat and calorie content. They are rich in starchy carbs and fiber, a good source of vitamin C in their raw form. Ground chestnut flour can be used as a gluten-free flour for cakes and bakes.

If you are an athlete, post training recovery is very important. Even after rigorous workout sessions in the gym doing cardio or weight training, your body needs to replenish itself. Feeling stiff and sore for days after training may reduce your ability to go through that rigorous training again and again. Recovery techniques like foam rolling and stretching are important, but post-workout nutrition makes a bigger difference. Grab a handful of almonds and other dried fruits like raisins to replenish muscle glycogen after a hectic workout session. Kale is another excellent post exercise recovery food that reduces inflammation caused during workouts.Protein powder that is plant based is also good for recovery post workout sessions.

 

 

Best weight loss breakfast ideas for fitness

In this post let us discuss about best weight loss breakfast ideas. At first let us start our discussion on necessity of having breakfast.

One of the best weight loss breakfast ideas.
Healthy morning bowl

Have you been of late, feeling tired and hungry the entire day? Have you been finding it difficult to concentrate on your work? Are you alarmed that you have been binge eating lately? AND are you frustrated and disappointed that your weight loss regime is simply ineffective and you want to give up? All that time spent weight loss exercises like workout on treadmill is simply a waste of time? You find that you haven’t lost any weight despite cutting down on your calories and your food intake?
But hey!!! Just pause for a while and think…..have you been skipping your breakfast lately? Have you been thinking that the lesser you eat, lesser are the calories you consume? You think that will help you to knock off those extra kilos fast? Well then, you’ve got it all wrong. Skipping breakfast is the worst thing to do if you are serious about losing weight. In fact, even people with normal body weight tend to gain extra kilos if they skip breakfast regularly.
It’s time you got to know how important it is to start your day with a healthy breakfast. A study from Harvard School of Public Health points out that skipping breakfast may lead to one or more health risks like obesity, high blood pressure, high cholesterol and diabetes which are bad for the heart.

Breakfast is said to be the most important meal of the day. As the name itself suggests, it implies breaking your fast after the last meal eaten on the previous day. The time gap between your previous night’s meal and the first meal of the next day could be quite long. Yet it is this meal that most people tenjd to take very lightly, quite often skipping it. The old adage ‘Eat breakfast like a king, lunch like a queen and dinner like a pauper’ still holds good. It is absolutely necessary that you invest sometime in the morning for a proper and healthy breakfast and look for best weight loss breakfast ideas.

Here are some ways by which eating breakfast benefits the body:

Kick starts your day by boosting your energy levels

Breakfast provides your body and brain with the fuel needed to start your day, after an overnight gap of 8-12 hours of fasting. Nutritionists advice that breakfast should be eaten within two hours of waking up. Besides providing us with energy, breakfast foods are good sources of important nutrients like calcium, iron, vitamins and proteins that are beneficial for your body.
Sometimes stress and physical exhaustion builds up lactic acid in the body causing extreme fatigue. You may try taking a tablespoon of Apple Cider Vinegar with a glass of water. It contains potassium and enzymes that may relive you of your exhaustion

Stops you from over eating later in the day

Want to lose weight and keep yourself in good shape? Ensure you do not miss out on your first meal of the day. One of the many benefits of breakfast is weight control without exercise. According to nutritionists eating a healthy breakfast reduces hunger pangs throughout the day thereby helping people to make better choices of food during other mealtimes. Skipping breakfast means reaching out for some junk food later in the day or over eating at lunch because your hunger gets the best of you. Another theory suggests that eating breakfast means making healthy food choices and balancing the calories you consume along with proper exercise.
Studies also suggest that a healthy breakfast that includes protein and whole grains helps in weight control/loss than one that has food loaded with calories. Add a little lean protein to your breakfast which will keep you feeling full till lunchtime. This is one of the best weight loss breakfast ideas.
Be sure to start your day with a cup of green coffee followed by a hearty breakfast. The CGA in the coffee boosts metabolism thereby impacting your weight loss.
Wayne Campbell, PhD, a researcher from Purdue University says, “Protein blunts your hunger the most, and is the most satiating.” A traditional breakfast of eggs may be the best way to get that protein at breakfast.

Improves the concentration levels

Research says that a healthy breakfast leads to better cognitive function throughout the day. Your concentration levels tend to dip if you skip breakfast for the simple reason that hunger keeps gnawing at you.

Boosts metabolism

When you haven’t eaten for 10-12 hours your body goes into starvation mode. Hence it will cling on to the fat stores in your body to keep you going. Therefore, to produce the enzymes that will metabolize your fat make sure you do not skip breakfast.

Prevents starvation

When there’s a long gap between your meals your body goes into survival mode and starts storing in the form of fat. So if you are trying to cut down your calorie consumption by skipping breakfast you will see that it is still not solving your weight problems.

Helps to Plan your Portions later

A healthy breakfast will help you to plan out your meal portion for the rest of the day. This is because your hunger cravings will stop and you will not reach out for any fatty or sugary food before your lunch.

Helps lower LDL Cholesterol

LDL or ‘bad’ cholesterol is lowered when you have breakfast regularly. Missing breakfast sets off a chain reaction in your body:
⦁ Slows down your metabolic rate
⦁ Fat gets stored for longer period in your body
⦁ You tend to eat junk food to satiate your hunger pangs or overeat at your next meal
⦁ You gain weight and along with it comes other complications of obesity like high LDL, type 2 diabetes, heart problems etc.

Choosing the Right Breakfast Foods:
Best weight loss breakfast ideas show us to eat breakfast that has the right foods. Ideally it should contain fruits, vegetables, whole grains, nuts, seeds, low or non-fat dairy and lean protein. It is but obvious that no matter how much time you may be spending on the treadmill or jumping the rope, or for that matter doing various exercises under the best of trainers, striking the right balance with food will accelerate your weight loss. Also, one may consume Apple Cider Vinegar for wide range of benefits including weight loss.

one of the best weight loss ideas-lean protein
Lean protein

Investing time for best weight loss breakfast ideas,therefore, is a wise investment of your time given the health benefits it provides. Eat healthy, stay fit.

best natural weight loss supplement-apple cider vinegar

It is a well-known fact that a healthy diet and regular exercise like working out on treadmill, etc. cannot be less stressed upon in order to accrue life-long benefits of good health.  At the same time we all know that the road to achieving that perfect body weight and hour-glass figure is a long and time consuming one and quite often we tend to give up because we don’t see quick results. But what if you’re told that there is a certain product that can be an add-on to help you achieve your goal faster? A product that can not only help you to lose that extra flab but also has a host of other health benefits. Apple Cider Vinegar is considered as one of the best natural weight loss supplement.

best natural weight loss supplement
Apple cider vinegar for hour glass figure

Well  Apple Cider Vinegar or ACV as it is usually known is, that product, which when added to your diet can show some amazing results. This wondrous product has been considered beneficial for weight loss since a long time. It may not be a magic solution, but this ancient ingredient can certainly contribute to your battle of the bulge. However, it is important to note that consuming ACV is considered and recommended along with a healthy diet for breakfast and other meals as well.

History tells us that fermenting apple juice into vinegar started much before 5000 BC and was recognized for its innumerable benefits. Since ages, apple cider vinegar has been used to aid in detoxification of the liver, stimulate circulation, to improve the immune system and to purify blood. It is said that Hippocrates often prescribed it along with honey to cure cough and cold.

What is ACV?

ACV is hailed by many people as best natural weight loss supplement. It is made like other fermented drinks for example, wine, kombucha, kefir etc. It is made by combining active yeast with sugar, but in this case the natural sugar from crushed apples is used. This combination leads to the growth of healthy bacteria, which leads to fermentation. The completion of the fermentation process results in the formation of acetic acid, the main beneficial compound of ACV. It may appear murky or have strands of yeast in it. Do not worry as this indicates that the cider is of good quality. In fact, it is preferred over clear looking ACVs. These strands of yeast contain the bacteria that after entering your body provides various health benefits.

What is the Mother in the Apple Cider Vinegar?

You may have come across the word ‘Mother’ on the label of the ACV bottle and must be wondering what exactly that is. This is actually the strands of proteins, enzymes and friendly bacteria that give the product a murky, cloudy appearance. This is the ‘Mother’ probiotic that is so beneficial to health. So, go for that organic, unfiltered and unpasteurized apple cider vinegar.

Benefits of Apple Cider Vinegar:

Like Green Coffee, ACV also offers many benefits. Organic, raw apple cider vinegar is considered among the top natural health remedies of today. The powerful healing compounds like acetic acid, potassium, magnesium, probiotics and enzymes have innumerable benefits. Acetic acid kills the ‘bad’ bacteria and helps in the growth of ‘good’ bacteria. By killing the bad bacteria, it acts as a natural antibiotic without any side effects.

  1. Accelerates weight loss: According to a study published in the Journal of Diabetes Care consuming apple cider vinegar could lead to weight loss and combat obesity.One of the reasons could be that ACV reduces sugar cravings and improves detoxification. Bioscience, Biotechnology and Biochemistry published a study that showed that participants who consumed ACV for 12 weeks managed to lose significant weight as well as abdominal fat and waist circumference. This is, therefore, a part of a weight management program without exercise. Weight Scientists also say that it interferes with the body’s digestion of starch, so fewer calories enter your body. Acetic acid found in apple cider vinegar suppresses your appetite and reduces water retention. This prevents weight gain and holding too much water weight. The acid also improves metabolism which simplifies the act of burning calories consumed during the day. This is why ACV is called by many as best natural weight loss supplement.
  2. Regulates Blood Sugar levels: ACV, being extremely low in calories and sugar, (contains about 3 calories per tablespoon) has numerous benefits on blood sugar levels. A study at the Arizona State University claims that insulin resistant people who drank a mixture of ACV and water before eating a high carbohydrate meal had lower sugar levels afterwards. According to scientists it is due to the anti-glycemic effect of the acetic acid.
  3. Detoxes the Body and Treats Heartburn: Another reason why ACB is called as one of the best natural weight loss supplement is it detoxes the body and treats heartburn.Unfiltered ACV is essentially a tonic for the liver that detoxes the body. Although you may think that raw, organic ACV is acidic, when consumed it turns alkaline.  It balances the body’s pH and stimulates cardiovascular activities and bowel movement. Since it balances the pH and provides the stomach with healthy probiotics and enzymes, acid reflux and heart burn are taken care of. Just mix 1 tablespoon of ACV in a cup of water and drink it five minutes before meals to relieve your heartburn and acid reflux.
  4. Lowers Blood Pressure and Cholesterol: Studies show that consuming ACV lowered triglycerides and blood pressure considerably. According to a study printed in Medscape General Medicine drinking ACV can help increase your HDL (good cholesterol) thereby promoting a healthy heart.
  5. Helps stomach problems: Thanks to its antibiotic properties it helps contain the problem of diarrhea if it is due to bacterial infection.
  6. Boosts energy levels: Sometimes exercise and extreme stress lead to building up of lactic acid in the body causing fatigue, but the amino acids in the apple cider vinegar act as an antidote. It also contains potassium and enzymes that may relive you of your exhaustion. Add a tablespoon to a glass of vegetable juice or water and see the effect.
  7. Prevents osteoporosis: Since ACV helps in better absorption of calcium drinking it can reduce the risk of osteoporosis.

Many people do not like the taste of ACV but that can be worked upon.

Mix it with honey and water or mix it in juice. You can even make ACV tea. Simply combine a cup of water, a dash of cinnamon or cardamom, 1 teaspoon of honey and 2 teaspoons of ACV and bring it to a boil. Cool it and enjoy the tea.

This best natural weight loss supplement can be used in your cooking, for salad dressings, breakfast foods as well. If you consume it diluted with water make sure you do not exceed the recommended dose. Common dosages range from 1-2 teaspoons to 1-2 tablespoons. Exceeding the recommended dosage may have harmful side effects.

Just make sure that you never consume it RAW as it can burn your esophagus.

Besides the health benefits, ACV has a lot of beauty benefits too. It is good for the hair, an effective toner, fades age spots, relieves sun burn and itching due to bug bites.

So, what are you waiting for? Go get one of the best natural weight loss supplement today. Choose your pick from below:-

Easiest weight loss exercises for all-15 tips

Obesity is a menace that a majority of the world’s population is grappling with. As awareness about the ill-effects of obesity is spreading among people, they are trying to combat this disease by various ways. With the advancement of technology there is an explosion of information about various ways and means of weight management. There are different kinds of diet and nutrition programs including that for breakfast and other meals that experts come up with from time to time. These are the ways of losing weight without exercise. Consumption of Green coffee or Apple cider vinegar helps a lot in this regard. Similarly there are various work out programs offered in gyms and by physical trainers. It is well known how exercise, besides a healthy breakfast and other diets, is essential to beat obesity and for our overall well-being. Exercising becomes even more important when you are trying to lose weight. But with loads of information on different types of work outs people sometimes get confused. Here are 15 easiest weight loss exercises for all and for which you don’t need to visit the gym.
Jump the rope:

easiest weight loss exercises
Jump a rope for weight loss

Skip rope, not your workout. Remember skipping with a rope in school? Well….turns out it is one of the best and easiest weight loss exercises, the ultimate fat burner. No other exercise can match this one. Jumping rope is way more effective than running. Consult your doctor if you have any pain in your body before starting this exercise regime.
Jumping rope also helps you to:
• Burn calories very fast
• Build agility and quickness
• Increases bone density
• Gives a full body work out

Tabata Training:

easiest weight loss exercises
Exercises

This is a high intensity workout regime which brings lot of weight loss and fitness benefits. It’s a mix between CrossFit and Circuit training.
Beginners will require guidance from experts to do this training.
This kind of training is one where you follow a routine of high intensity exercises for 20 seconds followed by a resting period of 10 seconds. Repeat this 8 times.
You may choose any exercise, Tabata training will raise your metabolism and heart rate immediately. Since you are performing the exercises at a very high intensity, your body has to work very hard to sustain it. You can incorporate different types of exercises and equipments into your Tabata procedure like push-ups, planks, squats, jumping rope etc.
Here are some good Tabata routines for you to follow:
• Push-ups: 20 seconds push-ups,10 seconds rest × 8 times
• Body Squats: 20 seconds squatting, 10 seconds rest × 8 times
• Planks: 20 seconds planking, 10 seconds rest × 8 times
• Pull-Ups: 20 seconds pull-ups, 10 seconds rest × 8 times
Check out The Tabata Revolution Explained: What, Why and How to Tabata to know more about this amazing workout routine.

Swimming for fitness: 

easiest weight loss exercises
Swim and lose weight

This is an all-round activity that helps in burning your calories. The different swimming strokes gets you to do the aerobic exercises too. Swimming offers many health benefits like:
• Improves muscle strength
• Lowers stress and depression
• Reduces risk of heart disease and type 2 diabetes

Take the stairs:

easiest weight loss exercise
Using stairs to remain fit

It’s time you ditched the elevator and took to the stairs. Stair climbing (timesof india) is more effective for burning calories. It is really one of the easiest weight loss exercises. Experts believe that plyometric motion (running up the stairs) strengthens your muscles, heart and lungs for better running.
Anne Moore, M.S., exercise physiologist and running coach in Charleston, South Carolina says, “Stairs force you to work against gravity and this helps build two needs-strength and power.”
Running stairs is a cardio exercise which offers the same benefits as other cardio exercises. It also tone up your quadriceps, hamstrings and calves.
Go Jogging:

easiest weight loss exercises
Jogging for many health benefits

This is one of the best workout for the entire body. All you need is a pair of good shoes. According to a study by Stanford University School of Medicine, jogging helps in increasing the lifespan of a person while decreasing the effects of aging.
The American Cancer Society suggested that jogging for at least 30 minutes per day reduces the risk of cancer.
Jogging a few kilometers daily will help you to shed that unwanted fat. All you need is a good pair of shoes. But, jogging may be hard on your knees. So do not try to increase your speed and distance at the same time. Focus on increasing your distance first and then your speed. Jogging a few kilometers a day will help you to:
• Increase your energy level and your confidence
• Boost your metabolism and burn the calories
• Improve your cardiovascular system
• Build and maintain muscle
• Improve your immune system


Cycling:

This is one of the best cardiovascular exercises you could get. The World Health Organization’s report says that cycling is a ‘highly suitable activity’ to boost public health. Cycling helps you to
• Boost your metabolism as well as your brain power
• Helps you to sleep better
• Boosts your bowel movements
• Cuts down on risks of heart disease by 50% as studies from Purdue University shows.
Besides , by using a cycle you are cutting down on air pollution thereby adding your bit to save the planet.

Dancing:

easiest weight loss exercise
Dance to reduce weight

A fun way and one of the easiest weight loss exercises is dancing. There are numerous dance forms to choose from. Take up something that suits you and watch the effects it has on your body. The constant challenges of matching upto the rhythm while paying attention to your dance steps doesn’t really allow you to slacken your speed. Besides you will never get bored or want to give up. Experts from BerkeleyWellness.com say dancing can:
• Improve your heart condition
• Lower your stress and up your happiness quotient as you socialize more
In fact dancing can motivate you to get some movement if you find other workouts like treadmill working or cycling monotonous.

Under the guidance of trained experts you may also try out the following:
Power Yoga:

easiest weight loss exercises
Yoga for weight loss

Yoga ranks very high in the list to achieve a healthy body along with a healthy mind. Power yoga is an offshoot of Ashtanga Yoga. It offers the same benefits that include building internal heat, increasing
your stamina, strength and flexibility, and also helps in stress reduction.

Yoga helps in:
• Improving your flexibility and perfecting your posture
• Preventing cartilage and joint breakdown
• Draining your lymphs and boosting immunity
• Regulating your adrenal glands
• Lowering your sugar levels


Kickboxing:

easiest weight loss exercises
Burn calories

This offers numerous benefits while engaging your entire body to work out.It focuses on your core, arms, shoulders, legs and your glutes. You not only learn self-defence but also burn a lot of calories. It tones the whole body and increases flexibility as well as boosts your energy levels.
If you have decided to work out in the gym, then the best thing to do is to combine a set of cardiovascular workouts along with strength training. Both play important roles in weight loss. At the same time this is again one of the easiest weight loss exercises.

Cardio:

Cardiovascular exercise is essential if you are serious about cutting the flab. You may start off on an elliptical. Begin slowly, 5 minutes at light resistance to warm up. Increase to a higher resistance for about 20 minutes or so and then again slow down for 5 minutes.
Treadmills:

easiest weight loss exercises
Reduce fat on treadmill

An effective and one of the easiest weight loss exercises for beginners, intermediate and advanced exercisers as you have a choice of various speeds and inclines to work out. It is a great cardio exercise that not only burns calories but also ensures heart health, lowers cholesterol, blood pressure and diabetes. Treadmill improves your stamina and endurance levels. Uses of treadmill and it’s best utilization techniques have been dealt in detail in our post titled Treadmill workout for weight loss-plans in detail.
Bench press: A great strength training exercise that targets your pecs, triceps and shoulders. Lie on a bench on your back and keep your feet flat on the ground. Lift the barbell off the rack, inhale and lower it until it touches your chest gently. Exhale through your mouth and raise the weight back to its starting position. Perform 4 sets resting in between each set.It may also be considered as one of the easiest weight loss exercises.

Squat:

Squatting, another strength training exercise, targets your lower back, glutes, quads, hamstrings and calves. This increases your muscle mass which in turn increases your metabolism, thereby burning more calories. Stand straight with your feet shoulder width apart. Hold the barbell behind the neck, inhale squeeze your core and lower your hips till your knees are bent at ninety degrees angle. Exhale and raise your hips back to the starting position.
Wide-Grip Pull Up:

This works on your latissimus dorci, middle back and biceps. Grab a pullup bar, exhale through your mouth and pull your torso up until your chest touches the bar. Inhale through your nose and slowly lower your torso to the starting positon.
Weight training:

Lifting weights builds your muscle mass which in turn burns more calories. It is one of the most effective ways of burning fat. It continues to burn fat for upto 48 hours after you exercise. It fights osteoporosis and controls blood sugar levels.
Well then……do not put off exercising any more. Above are the easiest weight loss exercises. Get started today, set a goal for yourself and don’t give up till you reach the goal. It is not as difficult as it seems. Just keep going and enjoy life.

Treadmill workout for weight loss- plans explained in detail

The very thought of doing physical activities to lose weight intimidates us. We immediately picture ourselves huffing and puffing lifting heavy weights and getting totally drained out. And then the next thought that comes up in our minds is that after getting so exhausted will I still have the stamina to face another long day? So we keep putting it off for some other day and that day never comes. But take heart all you out there who have been doing this, thereby finding it difficult to keep yourselves in shape. Exercising need not be complicated. Treadmill workout for weight loss is one of the simplest of it’s kind . It is one of the easiest weight loss exercises.

A daily brisk walk for about an hour will do the trick and help you to combat obesity and get back into shape. Walking daily will bring you the following benefits:

  • It will help you to keep in shape or rid you of your extra weight. As your metabolic rate increases you start burning the calories that your food provides which would otherwise have been stored in your body as fat.
  • Prevents and manages various other ailments like high blood pressure, heart disease, type 2 diabetes. Once your weight stabilizes all the problems associated with obesity automatically gets sorted out.
  • Walking daily strengthens your bones and muscles keeping all those joint pains and muscle cramps at bay.
  • Improves balance and coordination. Adopting the right posture while walking helps in improving the coordination in your body.
  • Enhances your mood. Walking or exercising boosts your energy levels and makes you feel happy which helps you to get by with a busy day.

The treadmill is an equipment that serves this purpose wonderfully. Treadmill workout for weight loss is walking on the treadmill and it is one of the most effective ways for weight management, burn calories and reduce risks of cardiovascular disease.  

treadmill workout for weight loss
Walk on treadmill

Get your personal treadmill installed at home so that you can carryout treadmill workout for weight loss whenever you want. You don’t need to step out of your house to shed those extra kilos. It is easy to use and walking on the treadmill is as good as walking outdoors. Treadmills come equipped with pre-set programs which help you to follow a controlled regime and LED displays that show time, speed, distance, calories burnt and the heart rate of the user. You also get foldable treadmills that can be stored anywhere in the house. Normally walking on a treadmill burns about 400 calories per hour, while running burns about 800 calories depending on your weight.

It’s important to remember to dress appropriately before you hop onto that treadmill. Wear a proper    t-shirt and shorts/track pants. Make sure you wear a decent pair of running shoes with a good grip on the sole. Don’t run barefoot on the treadmill. Also, keep a hand towel handy to wipe off that sweat.

There are a few things that you need to keep in mind for treadmill workout for weight loss.

Plan your exercise:

  • Set your goal: First of all, you need to decide whether you want to lose weight or simply want to improve your fitness level. If you want to lose weight then you should exercise three to five days a week for at least 30 minutes duration. If you want to improve your fitness level, concentrate on increasing the length and intensity of your exercise session.
  • Warm Up: Always start at a slow pace for the first five to ten minutes to warm up. Warming up is very important as it will increase circulation to your muscles and help reduce the risk of injury, gradually increasing your heart rate. It also helps to prepare you mentally for the workout ahead.
  • Right Posture:  While exercising, look straight ahead and involve your core abdominal muscles. Shoulders should be loose, neck and arm relaxed. Your arms should swing easily backwards and forwards with elbows bent at angle of 90 degrees. Ensure your back is straight and your torso upright  (don’t lean forward). You will burn 5 to 10 percent more calories per session if you pump your arms while walking than walking with your arms straight down by your sides. Push off with force and land lightly on your feet. If you hear the thumping sound of your feet it means you are not doing it right. Runners world have a great article about the perfect running method that explains how you should hold yourself from your head all the way down to your feet on the treadmill.
  • HIIT: High Intensity Interval Training. This is a very popular way of putting the treadmill routine to optimum use to get the same results in a shorter period of time against running at a steady speed for a longer period of time. For example, you could walk at your normal pace for about 1 or 2 minutes then increase your speed to your fastest for about 30 seconds and then return to your former normal speed. It is up to you what time ratio you want to choose but do try this out to get the maximum benefit in a short span of time.
  • Incline: Remember to use the incline function on your treadmill for a better workout. Set the incline, start walking and keep increasing the incline. Your legs will be working harder thereby increasing the intensity of your workout.
  • Variety: Add variety, don’t stick to one routine. Hop off your treadmill for some push ups, squats with shoulder press or do some arm routine. Then again get back to your treadmill. Combining cardio with some strength training is the best way to lose fat.

If you can follow above mentioned plans for treadmill workout for weight loss you will certainly be a healthy and fit person. Extra efforts for staying fit and healthy is worth taking because of alarming increase of obesity around the world

Common Mistakes to avoid during treadmill workout for weight loss

Speed: One of the most common mistakes people make is that they start running at a great speed right from the beginning. But not warming up can lead to cramps and other problems. Begin at a slow pace, then gradually increase the speed.

Holding On: Do not hold the bars. Although initially you are advised to hold onto the bars, let go of them after a few days. Holding on prevents you from finding your natural running or walking posture and also burns lesser calories.

Long Strides: According to John Higgins, MD, associate professor of medicine at the University of Texas Health Science Centre, Houston stretching out your legs in an effort to cover more ground will lead to burning up lot of extra energy and you won’t be able to work out for long. You could also hit the front of the treadmill frame which will cause you to fall.

Finally, effectiveness of above mentioned treadmill workout for weight loss may be reinforced by use of proper healthy breakfast and diet including consumption of green coffee, apple cider vinegar, etc. Although we can lose weight easily without exercise by following our 9 tips in one of our previous posts, but a combination of both exercise and non exercise methods will give best results.

There’s a wide variety of treadmills and lot of options to choose from. They are pocket friendly and investing in one is an investment for a lifetime of good health. Checkout best home treadmills at discounted prices here.

But sometimes even rigorous exercise on treadmill do not produce desired results. This may be due skipping of breakfast.For more details about breakfast ideas click here.

How to lose weight naturally without exercise-green coffee

Stay fit, stay healthy and enjoy life. This is the mantra that we all have been brought up with. But how many of us, in today’s times really are able to stay fit and healthy? Everybody knows that in order to be fit and healthy we need to maintain a disciplined lifestyle which includes healthy food, regular exercise, proper sleep etc. But given our busy schedules it is next to impossible to regulate our lifestyles. This results in obesity as we do not burn the calories that we intake. But neither we have time to do regular exercise nor we have adequate knowledge on how to lose weight naturally without exercise.

Replace junk foods by healthy foods is the answer to the question how to lose weight naturally without exercise
Avoid junk foods

 Obesity in turn leads to multiple other problems like Diabetes, coronary disease, kidney and liver problems, sleep disorders, stress, anxiety, depression to name a few. Hence the trick lies in maintaining our body weight. It is absolutely essential that we wake up to the ill effects of being overweight and take necessary steps to prevent weight gain or lose the extra weight we have already gained ASAP.

Most of the people do not have time to do exercise. So, the question is, how to lose weight naturally without exercise? While we are well aware of the benefits of healthy food, a well-balanced diet consisting of fruits, vegetables, whole grains, nuts, etc, that ensures we get all the essential nutrients, there are certain foods that have a slight edge over the others and are highly recommended by nutritionists and doctors all over the world. This is because of their anti-oxidant properties that help to curb obesity. 

how ro readoynto begig
Healthy breakfast

What exactly are anti-oxidants? To know that first we must know what oxidants are. Oxygen, which is essential for all living beings for respiration, can both be a blessing and a curse. The simple act of breathing in oxygen, among humans, results in the formation of molecules which are highly reactive. These are known Free radicals. Free radicals are highly reactive and seek to react with other molecules and make the affected molecule a free radical itself. Therefore, a chain reaction starts. Reaction of free radicals with other molecules in the body results in oxidative damage that can cause a wide range of illnesses and diseases like heart diseases, cancer, inflammatory diseases, neurological disorder, hypertension and many others. Therefore, neutralization of free radicals is necessary.

Hence we need antioxidants in our bodies to combat the Free radicals. Our bodies naturally produce anti-oxidants to neutralize the Free radicals thereby rendering them harmless to the cells. Antioxidants work at the cellular level benefiting various organs and contributing to our good health. Unfortunately, the anti-oxidants produced in our bodies are not enough to neutralize the free radicals. Hence the need for constant supply of external sources of anti-oxidants through our daily diets. If we know the anti-oxidant generating foods and vegetables and plan our diets accordingly we will be able to find answer to the question how to lose weight naturally without exercise. Also, Green Coffee, Apple Cider Vinegar, etc have been found to be extremely useful in weight loss and prevention of many diseases.

Vegetables like spinach, broccoli, kale, carrots, fruits like pineapples, strawberries, blueberries, grapes, green tea, green coffee beans, sunflower seeds, kidney beans, soya beans, fish like tuna, salmon, mackerel etc are known for their anti-oxidant properties.

But one food that answers the question how to lose weight naturally without exercise and has become a rage in the past few years is the Green coffee bean extract. It is touted as a revolutionary break through. Green coffee became famous in 2012 when it was called ‘a magic potion for weight loss’ by Dr. Oz.

Green coffee beans are beans that are not roasted. In its pure form the caffeine content is low. Green coffee contains a substance known as Chlorogenic Acid extracted from the rind of the beans which is Mother Nature’s answer to weight loss. According to a very famous study in the Journal of Diabetes, Obesity and Metabolism, Chlorogenic Acid (CGA) in its right concentration causes significant weight loss, lowers food intake and weight gain and tackles other health issues too.

CGA, with its antioxidant properties, is believed to have an effect on post meal blood sugar levels, boosts metabolism, cuts down on your carb absorption and blocks build up and accumulation of fat all of which aid in weight loss. It also manages stress hormones called cortisols, which helps you to manage your belly fat. As CGA stops making fat, it also stops the production of LDL (bad cholesterol) and triglycerides. The presence of serotonin helps you to sleep better and enhances your mood. 

According to a study published in the ‘Journal of Agricultural and Food Chemistry’ in July 2004, CGA anti-oxidants in green coffee beans could actually stop the growth of four kinds of cancer cells, thus preventing cancer. Research also says that taking supplements of green coffee bean extracts with over 45% of CGA helps lower blood glucose levels along with numerous other benefits.

Green coffee bean powder need not be consumed as a hot drink only. Food writer and enthusiast Priyadarshini Nandy suggests, “A good way to enjoy the young flavour of the green bean extract is by making a version of virgin mojito out of it. Crushed ice, juice of half a lime, few sprigs of mint, cane or palm sugar and some of the green coffee extract-all roughly muddled together makes for an excellent daytime drink. And for gym rats, a fresh smoothie to start your day is always a good idea. To make it vegan use something like almond milk, add brewed green coffee, banana, some dates, maybe even a bit unsweetened cocoa powder and a few ice cubes and blend it on high speed. It can give your system a happy boost of energy .” This answers how to lose weight naturally without exercise. However, you will have to be consistent in your effort to lose weight. A sincere and consistent approach will bring success.

So if you really want that hourglass figure and want to get a healthy glow on your face that comes from within then go get your green coffee today. Stay fit and enjoy life. Find green coffee at highly discounted rate. Click here.

 

Since breakfast as a whole has a very significant role in controlling weight, a separate post titled ‘best weight loss breakfast ideas for Fitness‘ has been published here.

To know about weight loss through exercises read our post on easiest weight loss exercises-15 tips.

How to lose weight easily without exercise-top 9 tips

Many weight management advisors prescribe heavy doses of daily work out sessions at the gym. But such work out is not possible for many people due to several reasons like shortage of time, ailments, physical disability, etc. Therefore, a lot of people are interested to know how to lose weight easily without exercise. I have studied the matter and following 9 tips are my answer to the question ‘ how to lose weight easily without exercise’

  1. Your morning cuppa: Kickstart your day with a cup of green tea or black coffee. Both tea and the caffeine in your coffee are natural diuretics and excellent sources of antioxidants which have been proven to aid weight loss. Green coffee is also said to be beneficial for weight loss.

    how to lose weight easily without exercise
    Green coffee for weight loss
  2. A Healthy Breakfast: Breakfast is the most important meal of the day. A good, hearty breakfast is one that fills you up, keeps you satisfied and reduces your cravings for the day. Include lean protein, filling fat and fiber like eggs, fruits, nuts, whole grains in your breakfast. A healthy option for breakfast is It is the healthiest grain on earth. It is gluten free, rich in vitamins, minerals, fiber and antioxidants. They aid in weight loss and in lowering blood sugar levels. Including nuts like almonds, walnuts will also help in losing weight. They are rich sources of Vitamin E, B and magnesium which boost your immune system and are heart friendly.

    howto lose weught easily without exercise
    Eat healthy breakfast
  3. Eat Real Food: Stop buying packaged foods that have a high content of salt and other preservatives. Eat food that are naturally available like fresh vegetables, seasonal fruits which are excellent for health providing you with the essential nutrients minus the calories. Skip the colas and sugary beverages. Monitor your intake of sweetened drinks or beverages. These sweetened drinks do nothing but help you to consume more and more calories without any benefits whatsoever.
  4. Whey Protein: Usually people get their protein requirements from food alone. But those who don’t they should go for some Protein supplements. Studies indicate that replacing part of your calories with whey protein can cause significant weight loss. It also helps in building muscle mass. Glucomannan, another supplement is said to be beneficial for weight loss but follow your physician’s instructions while taking it
  5. Apple Cider Vinegar is an amazing supplement that not only helps in losing weight but has a host of other benefits too.
  1. Don’t miss your ZZZZZZZ’s: Research shows that missing out on your sleep can stop you from losing weight. This is because losing out on your sleep slows down your metabolism. Besides, keeping late nights tempts you to reach out for those packets of wafers and chips. Hence a daily dose of 7 hours of sleep at night is highly recommended.
  2. Don’t skip meals: Try eating three meals a day and two snacks in between. Make sure you eat every 3 to 4 hours. Going hungry for long periods of time harms you doubly as you tend to overeat when there is a gap of longer periods. So if you are too busy to eat a proper meal carry fruits or energy bars to munch on.
  3. Jot it down: Write down every day what you eat. Studies show that when people write down they are able to keep a track of their food habits as well as their calorie counts; the areas they need to improve upon or rather which food they should cut down upon.
  4. Use smaller plates: According to Carolyne Brown of MS RD of Foodtrainers the bigger your plate, the bigger your meal. This is because bigger plates make the food portions appear smaller, hence you tend to overeat. But smaller plates make the servings look bigger, so you tend not to overeat. Studies suggest that using small red plates help you to eat less. This is an intelligent solution to the problem of how to lose weight easily without exercise. Researchers suggest that the red colour sends subtle signals to the mind to stop gorging on food.
  5. A Healthy Diet Plan: How to lose weight easily without exercise? Possible if a healthy diet plan is followed. Sticking to a healthy diet plan need not be complicated as it is usually made out to be. No matter what certain extreme diets suggest, it is a fact that our bodies need a proper balance of carbohydrates, fats, proteins, vitamins, minerals and fiber to function effectively. The trick lies in choosing the healthy alternative in each food group rather than eliminating one or two of the food groups. Also ensure that you replace processed food with real, natural food whenever possible.

The tips offered above are simple and easy solution to the question how to lose weight easily without exercise. I am sure, these will benefit you for all times to come . Obesity has serious effects not only on the individual but also on the society, thereby the entire country. A society made up of unhealthy, sick individuals can never be an ideal society. An ideal society is one that exudes happiness and positivity and that cannot be achieved unless its people are happy and positive minded. A healthy person is a happy person. He knows how to lose weight easily without exercise. Overweight people are also known to be less productive and a country with a majority obese population cannot really march ahead of others in their quest for advancement in every sphere. Moreover the government has to allot more funds for healthcare facilities to subsidize the hugely expensive medicines and medical devices, for example cardiac care medicines, to help the poor. These extra allocation of funds for people who suffer from lifestyle diseases could have otherwise been used for better purposes. Therefore let us all make small changes in our lifestyles and set better examples for the future generation of our planet. You can find some very good items necessary for weight management available in the market.
To know about how to lose weight with exercise read our article on Easiest weight loss exercises-15 tips.