Jog or Walk to Live Longer A slow jog around the colony or in a jogger's park a few times a week can prolong life! The Copenhagen City Heart Study monitored 1,878 joggers for 30 years and found that 44 percent of these joggers are more likely to live longer than the non-joggers. Males and females that continued to jog regularly added 6.2 years and 5.6 years, respectively, to their average life spans. It only takes 1.5 hours of slow-to average-pace jogging a week to reap the longevity benefits. Walking is also beneficial; the National Institute of Health, in USA says Walking can add upto 4.5 years to the average life expectancy. Seventy five minutes of brisk walking a week can add 1.8 years to life expectancy after age 40, according to a study. - Prathyusha Talluri More articles from this author..... SUPER FOODS FOR DIETERS-1 SUPER FOODS FOR DIETERS-2
Yoga Poses For Neck Pain Simple Yoga Poses To Relieve Neck Pain By Dr C V Rao
SUPER FOODS FOR DIETERS-2 Dieting is not atall easy. Resisting to eat what one likes is difficult. One doesnot have to cut all good foods, but continue to eat what is healthy and maintain a habit to eat the mentioned foods in our article on Super Foods for Dieters to stay healthy than to fall anorexic which is dangerous. Lean Meat: Muscle loss is a big problem for dieters. Fight this unwanted side effect of dieting with 9-10 ounces of meat a day, like beef, fish etc. The Amino acid, Leucine - found in lean meats and fish - helps one lose more weight and fat without loosing muscle. Green Tea: This could be the reason Japanese don't struggle with obesity nearly as much as other nationals do. They consume green tea with almost every meal. The antioxidant called Catechins helps speed up metabolism and burn fat. Olive Oil..for breakfast: Mixed with breakfast, cereal. Studies prove that women who ate breakfast made or mixed with olive oil benefited with a boosted metabolism. Grape Fruit: Drop 6 kgs/ 3 lbs in 12 weeks! This is not an infomercial...it a fact. Studies prove again that when obese people ate half a grapefruit before each meal, they lost tremendous weight. Three glasses of juice per day will result in the same weight loss. Grape fruit is easily available in USA, Below are its names in India... • Hindi: Sadaphal, बतावीनीम्बू Batawi nimbu, चकोतरा Cakotaraa • Manipuri: Nobab • Tamil: Pambalimasu • Malayalam: Pamparamasan • Telugu: Pampara • Bengali: Chakotra • Konkani: Toranji - Prathyusha Talluri More articles from this author..... SUPER FOODS FOR DIETERS-1
SUPER FOODS FOR DIETERS-1 Dieting is generally about not eating as much, but Studies show that the foods mentioned below curb cravings, help cut calories, fight certain food addictions, boost metabolism and burn fat. They are also tasty enough to savor the flavours. Eggs: Averaging 6 grams of protein per egg and only 4-5 grams of fat and 30 calories, eggs have been Superstars in every dieting studies.. One study showed that obese women who ate 2 scrambled eggs for breakfast with a bread toast felt less hungry in the next 36 hours than others who ate ordinary breakfast and felt hungry faster and ate more, comparitively. Beans: Black beans, kidney beans, green beans etc., are slow-digesting foods and they take long to digest and make us not so hungry easily. People feel beans lead to bloating but in the long run, they will lead to tighter tummy. Beans contain a Digestive Harmone called Cholecystokinin, which is known to reduce appetite. Beans can also stabilize blood sugar, minimizing those sneaky snack attacks, and urge to munch often. Salad: One study showed that people who ate more salad before their meal consumed 12 percent less meals than others who dived into heavy carb-meals. Just the sheer volume and effort in chewing the salad made the first group feel full. There are few more foods to this list, in our upcoming article, wait and watch!! - Prathyusha Talluri
ఎముకల ధృడత్వం కోసం ఏం చెయ్యాలో తెలుసా...? ఎముకలు దృఢం ఉండాలన్నా, వృద్దాప్యంలో ఆస్టియోపోరోసిస్ కి దూరంగా ఉండాలన్నా శరీరానికి తగినంత కాల్షియం చాలా అవసరం. అయితే కేవలం ఎక్కువ కాల్షియం తీసుకోవడమే కాదు, దానికి తగినట్లుగా వ్యాయామం కుడా చెయ్యాలని అంటున్నారు పరిశోధకులు. యూనివర్సిటీ ఆఫ్ సిన్ సినాటి మెడికల్ సెంటర్ కి చెందిన పరిశోధకులు తాజాగా చేపట్టిన పరిశోధనలో ఈ విషయం తెలిసింది. కాల్షియం తీసుకోవడంతో పాటు సరైన వ్యాయామం చేస్తేనే ఎముకలు దృడంగా రూపొందుతాయని, పాతికేళ్ళు దాటినా వారు రోజుకు వెయ్యి మిల్లీ గ్రాముల కాల్షియం తీసుకుంటూ ఉండాలి. అదే విధంగా రోజులో కనీసం 20 నిముషాలు నడవడం, మెట్లెక్కడం, స్టెప్ ఏరోబిక్స్ లాంటివి చేస్తే చక్కటి ఫలితం ఉంటుందని వీరి పరిశోధన చెప్తోంది. మరి కాల్షియం మన శరీరానికి ఎంత ముఖ్యమో... వ్యాయామం కూడా అంతే ముఖ్యం.
గుండెకు ఆయుష్షుని పెంచే యోగా యోగా ద్వారా గుండెను ఆరోగ్యంగా ఉంచుకోవడం ఎలాగో మీకు తెలుసా? అయితే ఈ వీడియో చూసి తెలుసుకుందాం.
Simple ways to be active Simply being more active through the day works to improve fitness and increase energy levels. 1. Easing stress and anxiety. A twenty-minute bike ride won’t sweep away all of life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. Aerobic exercise releases hormones that relieve stress and promote a sense of well-being. 2. Lifting your mood. Exercise can treat mild to moderate depression as effectively as antidepressant medication. Exercise also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. 3. Sharpening brainpower. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline. 4. Improving self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. 5. Boosting energy. Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.
మన శరీరాకృతిని చక్కగా, అందంగా మలుచుకోవాలంటే మనం రకరకాల పనులు చేస్తుంటాం. డైటింగ్ చేయడం, లేదా ఎక్కువ సేపు శ్రమ పడటం వంటివి చేస్తుంటాం. కానీ ఎంజాయ్ చేస్తూ మీ శరీరాకృతిని అందంగా మలచుకోవాలనుకుంటే ఈతను మించిన వ్యాయామం మరొకటి లేదు. ఈత కొట్టడం ద్వారా శరీరంలోని అన్ని ముఖ్యమైన కండరాలు పనిచేస్తాయి. దీనివలన శరీరానికి మంచి వ్యాయామం దొరుకుతుంది.ఏరోబిక్ వంటివి కూడా చేయాలనుకుంటే ఈత ఇంకాస్త వేగంగా ఇదితే సరిపోతుంది. ఈత అనేది మన శరీరంలోని కొవ్వుని కరిగించటంలో ముఖ్య పాత్ర వహిస్తుంది. నిజానికి ఈత రాకపోయినా కూడా ఈత కొలనులో మీ నడుము పై భాగం వరకు నీళ్ళు ఉండేలా చూసుకొని అందులో అలాగే నిలబడిన కూడా.. ఆ అలల వలన మన శరీరానికి మంచి వ్యాయామం దొరుకుతుంది. దీనివల్ల రక్త ప్రసరణ కూడా బాగా జరుగుతుంది. ఇలా చేయడం వలన ఎంజాయ్ కి ఎంజాయ్.. వ్యాయామం తో ఫిట్ గా కూడా ఉండగలము.
10 TIPS TO RISE AND SHINE Exercise Once you've had a moment to wake up, doing a few exercises to get your blood flowing is a great way to start the day. Anything from crunches to a brief spin on a bike will do. Push-ups and jumping jacks also work. Just make sure that before you start exercising, you allow yourself a gentle warm up. Stretch Slow stretches like yoga poses or simple twists, help your body reenergize gently. These moves also focus your mind, washing away the haziness that sometimes accompanies early wake-up calls. Don't over-caffeinate Yes caffeine can help you jump-start your day, but overdoing it (more than two cups) can kill your buzz mid-morning. Stick to one cup and your energy level will be more stable. Rehydrate When you sleep, your body uses (and therefore loses) its water stores. Rehydrating with a few glasses of cold water not only invigorates your body, it helps to stimulate your nervous system and digestive tract Drink up first thing and your body will be more ready to handle the stresses of the day. Be consistent with sleep Go to bed and wake up at the same time, every day. Your body loves consistency. Sticking to a regular schedule of sleep and rise times will make it easier for your body to awaken in the morning – and you'll feel more rested throughout the day. Wake up to mellow music Waking up to a loud alarm clock can be jarring. It also puts you at a greater risk of having a heart attack (the shocking sound can seriously push some people with heart conditions over the edge). Ditch the blaring alarm clock and invest in one that wakes you up gently, like a clock radio that gradually increases the sound of the music as your body gets accustomed to the welcome noise. Wind down Shut off the computer or TV an hour before you go to bed. Bright lights act as distractions for your brain, making it harder for it to shut off at night. Just by turning brightly lit electronic items off an hour before you go to bed, you'll get lulled into a deeper, more satisfying sleep (meaning you'll feel more willing to wake up in the morning). Take an early shower A refreshing splash of water will kick-start your body's nervous system and help you feel revived. Eat breakfast After a night of fasting, your body needs energy to get moving. Have a healthy breakfast every morning (even if its just a piece of fruit with yogurt or toast and peanut butter) and you'll feel much better about getting things started early. Learn to breathe deep Getting up early, for some people, can be an anxiety-riddled event. Thoughts of "to do lists" and relationship or financial stressors can quickly fill your head. So as soon as you wake up, give yourself a moment to breathe several deep breaths and calm your body and mind.
ప్రాణాయామం చేసేటపుడు తీసుకోవలసిన జాగ్రత్తలు మైదానంలోగాని, తోటలోగాని, తలుపులు తెరచియున్న గదిలోగాని, కంబళీ లేక బట్ట లేక ఏదేనీ ఆసనం మీద కూర్చొని ప్రాణాయామం చేయాలి. గాలి విపరీతంగా వీస్తూ ఉంటే ఆ గాలి మధ్య ప్రాణాయామం చేయకూడదు. మురికిగా ఉన్న చోట, దుర్వాసన వస్తున్న చోట, పొగ వస్తున్న చోట ప్రాణాయామం చేయకూడదు. సిగరెట్టు, బీడి, చుట్టపొగ వస్తున్న చోట ప్రాణాయామం చేయకూడదు. పొట్ట నిండుగా ఉన్నపుడు ప్రాణాయామం చేయకూడదు. ప్రాణాయామం చేసే ముందు, చేసిన తరువాత కూడా ఇతర యోగాసనాలు వేయవచ్చు. అయితే చివర శవాసనం వేసి కొద్దిసేపు విశ్రాంతి తీసుకోవాలి. ప్రాణాయామం వేసినపుడు బట్టలు తక్కువగానూ, వదులుగానూ ధరించాలి. నేల మీద కూర్చోలేనివారు, కుర్చి మీద నిటారుగా కూర్చొని ప్రాణాయామం చేయవచ్చు. నడుం, వీపు, వెన్నెముక, మెడలను నిటారుగా ఉంచి ప్రాణాయామం చేయాలి. ప్రాణాయామం చేసేటపుడు ఒకసారి కుడి ముక్కు రంధ్రాన్ని, ఒకసారి ఎడమ ముక్కు రంధ్రాన్ని మూయవలసి ఉంటుంది. కుడి ముక్కు రంధ్రాన్ని కుడిచేతి బొటన వ్రేలితోనూ, ఎడమ ముక్కు రంధ్రాన్ని కుడిచేతి ఉంగరం వ్రేలితోనూ మూయాలి. ముక్కు రంధ్రాలు సరిగా శుభ్రంగా లేకపోతే ప్రాణాయామం చేసే ముందు జలనేతి, సూత్రనేతి క్రియలు సక్రమంగా చేయాలి. అలాచేస్తే ప్రాణాయామం చేస్తున్నపుడు శ్వాస సరిగ్గా ఆడుతుంది. ప్రాణాయామ క్రియలు చేస్తూ ఉన్నపుడు మనస్సును పూర్తిగా శ్వాస ప్రశ్వాస క్రియలపెై కేంద్రీకరిచాలి. వేరే యోచనలకు తావు ఇవ్వకూడదు.
1. Choose the right diet technique Don't decide to go from comfort food junkie to fad diet fanatic. Opt for a balanced eating plan instead. Erickson suggests, "A fad diet is a diet that restricts any of the three macronutrients: protein, carbohydrates and fat. If you go on a diet that restricts the fat, this will leave you hungry, deprived and prone to binge eating." A diet low in protein will also lead to constant hunger. 2. Take a fish oil supplement The Zone nutritionist says, "My theory on changing poor eating patterns is to change the biochemistry of your body, which in turn proactively facilitates positive mood patterns. Fish oil for example is brain food that increases your sense of well being. Feeling good proactively eliminates the need for a food induced high." Try a fish oil supplement like the Zone Diet's OmegaRx which offers the only patented, ultra-refined omega-3 EPA/DHA concentrate at a dose of up to eight times more omega-3s than provided by a typical dose of even the most expensive omega-3 brands sold in stores. 3. Journal your food intake People who keep a food journal usually turn away from temptation if they know there will be a written record of their relapse. Further, a study from Kaiser Permanente Center for Health reports that the single best predictor for successful weight loss is keeping a food diary. What you eat definitely plays a key role in achieving a healthy weight, but recording what you eat can help you reach those weight loss goals. And keeping a journal is free! 4. Allow yourself at least two cheat meals per week During a cheat meal you can eat what you crave the most. "I recommend people set one or two nights per week to eat a cheat meal," says Erickson. "Two cheat meals per week is only a seven percent deviation (as compared to all meals you eat in a week). Knowing you can let loose once and a while keeps you sane." Feeling deprived on any diet will boost your odds of binge eating and once again entering that carb-rich weight gain cycle. 5. Eat regularly to keep your blood sugar stabilized As the only source of fuel for your brain and central nervous system, adequate blood sugar levels keep your brain content with the present moment. By contrast, skipping meals runs the brain on empty, which sets off uncontrollable junk food cravings, not to mention volatile mood swings. Aim for a balanced meal/snack every three to four hours. Erickson suggests following a diet similar to The Zone 40-30-30 because it does not restrict protein, carbohydrates or fat — it contains a balance of all three, which leaves you feeling satisfied, meaning your blood sugar is stabilized as well. (Learn more about the Zone and other healthy diets) 6. Balance your regular meals Your insulin levels dictate your approach to food. When stable, you are satisfied, happy and energized. When erratic, as is the case when you eat a poor high-carb diet, you are always starving, moody and fatigued, which compels you to eat more nutrient poor foods. Eating nutritious balanced meals is the key to halting that vicious diet cycle. Dr Sears says, "To control insulin (and your weight), simply divide your plate into three equal sections. On one section, place the amount of low-fat protein that fits in the palm of your hand (3 to 4 ounces). On the other two-thirds, fill [your plate] until it is overflowing with colorful non-starchy vegetables and fruits. Finally add a dash of olive oil." This type of meal is not only healthy, it will stabilize your blood sugar levels, keep your head clear, and help make the current fiscal crisis easier to handle. 7. Only keep healthy food in the kitchen If you've got junk food in your pantry or refrigerator, it's going to tempt you every time you open the door. Erickson suggests stocking your kitchen with healthy foods — only.
Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity. High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure. Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes. Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases. Back Pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain. Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging. Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.
Be sure to check with your doctor before beginning a new exercise program. Start out with simple standing and sitting poses. Some forms can give you an intense workout. If in doubt, ask the instructor to clarify what will be taught. As a beginner, it is advisable to choose a gentle, slow form of yoga. Consider one of the following: Hatha yoga is the most popular branch of yoga from which a lot of other styles originated. Because the practice can vary widely, students should find out exactly what a class offers. In Iyengar yoga, students hold poses, especially standing postures, typically longer than in other forms. Svaroopa is a consciousness-oriented yoga that promotes healing. Students often begin this form in comfortable chair poses that help the spine. Integral focuses on integrating yoga teachings into everyday work and relationships.
Weight loss is purely a matter of science. Although there are a number of ways to achieve weight loss, following a healthy lifestyle in the long run is the best strategy to lose weight. A healthy lifestyle also guarantees better health and is your best anti-ageing mantra! 1. Biorhythm Maintaining your body’s biorhythm may help in reducing the risk of obesity as well as lifestyle diseases. Weight gain, skin pigmentation, acidity, water retention, dark circles, drop in mental acuity and mood swings are some of the early signs of obesity. A disturbed biorhythm can upset the delicate hormonal balance of the body, and lead to an increased cortisol production and consequently play havoc with your body weight. What to do Try to get to bed in between 9 pm and 11 pm on weekdays and rise between 4 am to 7 am ensuring a sleep cycle of seven to eight hours. 2. Quality sleep Disturbed, less sleep or chronic insomnia can all lead to increased cortisol production and imbalance in normal hormonal production. This may result in weight gain and a host of other ailments such as compromised mental acuity, sallow complexion, hair loss and more. What to do Eat your last meal at least two hours prior to sleeping. A warm water bath before sleeping will help your body and mind to relax. Plan a dinner diet comprising some amount of protein. A glass of warm milk (with a dash of honey and nutmeg powder) is perfect too! Keep your bedroom clean, uncluttered and smelling nice. Lighting an aroma candle with lavender can induce better sleep. If you like to read, choose something that calms your mind. 3. Nutrition The rise of lifestyle-related diseases among the urban population has put an immense focus on nutrition. With the onset of the modern day culture, our lives have become not only hectic, but also introduced a lot of processed foods. Food additives like excess sugar, salt, MSG, artificial colours have made their way into our digestive tracts. Now you know why India is the diabetes capital of the world! What to do One simple change may be is to go back to eating the food our mothers and grandmothers ate. Incorporate unprocessed foods that our bodies have been used to. Going back to consuming what our previous generations ate might cut down the problems. 4. Stress Management When stress becomes the most dominating emotion of your daily life, it can literally kill you. An increased release of both cortisol, a stress hormone and insulin, leads to increased fat deposition in the body. This may result in insulin insensitivity, additional fat deposition and ultimately diabetes if left uncontrolled. What to do Include yoga, Asanas, Pranayam and even Taichi as they are highly instrumental in stress management. Play some form of sport and dedicate one hour daily to any physical activity you enjoy. 5. Sedentary lifestyle It is no great secret that for a number of decades, young Indians have stayed away from any form of active sports. The recent spate of wanting to get fit is fueled by two major factors such as Bollywood stars and an increase in lifestyle diseases. The second of course is a more important reason to start getting active today. What to do Get active and increase your ADL (activities of daily living). Remember, as you delegate more work around the house to hired help and electronic gadgets, your waistline starts to expand. Keep a dedicated one hour daily to any form of sport or physical activity you enjoy. Walk around the block to fetch groceries, keep your car in the parking lot and use the stairs every time you get a chance. Walk the dogs yourself, help your gardener, and get up to drink water and eat your food.
Yes, you are reading it right… Whether you agree or not, fat is good to your brain. Since everyone is running behind the zero size concept, intake of fats in to body has decreased a lot. If this tempo continues, “it might affect your brain function” say the health experts. Brian contains 60% of fats in it. This fats or lipids will help brain to be fit and fine and facilitate us to be active throughout….. When you reduce the fat intake in your food, brain function will become dull, then you start feeling lethargic and slowly it may lead to anxiety, depression, and Alzheimer etc. To avoid such problems, eat food which has Omega 3 fatty acids in it as they are nutrients to your brain. When body generates free radicals, Omega 3 fatty acids will fight with them and develops resistance power in human body. Foods like Linseed, Salmon fish, walnut, Cabbage, Cauliflower, cloves, Soya beans, cod liver oil, Tofu and mustard seeds are rich contents of omega 3 fatty acids. Hence add them in your daily food course to get the healthy fat which rejuvenates your brain and keeps you energetic and active. If you want to be a person with “beauty and brains”, ensure that you consume good amount of above stated fats. Have a Happy and healthy living!! - M.S.Bhavana
Finding a healthy balance Yes, you need to limit your caloric intake and exercise on an intensive level if you want to lose weight, but you have to achieve a perfect balance between the two if you want to remain healthy as well. So if you're looking for guidance on eating and exercising and knowing where to draw the line in both, here's what you need to know... About exercising on an empty stomach While it's ok if you're not a diabetic or have other medical ailments like high blood pressure and erratic blood sugar levels, you need to remember to keep it down to between 30 and 40 minutes of moderate or slightly intensive work outs. Early mornings are the best times of the day to exercise on an empty stomach as your body has energy reserves to last you for a while. It's not advisable to starve yourself for more than seven or eight hours and then exercise at the end of the day. If your body has no energy to fuel your workouts, it uses up your muscles, and this is not a good thing because muscles help boost your metabolism and assist in faster weight loss. About working out with weights and eating When you want to tone or build muscles, you need more protein in your diet. And you definitely need to eat well. Strength training or weight training takes up a lot of energy, and you need food to provide this energy. Bodybuilders eat many meals that are spaced throughout the day, focusing on protein, foods low in fat, and complex carbohydrates for their energy sources.
1. Eat Right: Reducing abdominal fat is 80% about eating right foods. Have a healthy and balanced diet, with adequate macro and micro nutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home. Don’t have time? Then go for raw fruits or veggies, or steam cooked veggies instead. 2. Drink Water: Many forget about drinking water and confuse being thirsty for tired or hungry and end up nibbling sugary or fatty foods. Always carry a water bottle and make sure you keep sipping water throughout the day. You need to drink 6 – 8 glasses of water, though this depends on your weight and lifestyle. Calculate accordingly and make sure you consume enough water. 3. Short Bursts: According to recent studies, instead of working out for hours, or running for few miles, doing short bursts of active exercises is very helpful with reducing stubborn fat. For example, if you are walking on a treadmill, randomly increase the speed for a few seconds and get back to walking. 4. Say No to Sugar: Trying to get rid of your abdomen? Sugar is one thing you should greatly reduce, if not omit from your daily platter. There are many sources of hidden sugar, so it’s a good idea to reduce sugar. Use alternatives like honey, palm sugar, licorice extract, etc. 5. Reduce Sodium intake: Of course, you need to add salt to your food. But besides sodium salt, you have potassium salt, lemon salt, sea salt that you can consider. Also, adding spices like pepper, a few herbs also help reduce salt requirement. 6. Vitamin C: Vitamin C is important for the secretion of carnitine, a compound that helps body convert fat into energy. Besides, it also helps block cortisol, a hormone that’s secreted by the body when under stress. Spike in cortisol levels is the main reason for abdominal fat. 7. Fat burning foods: There are many natural ways to reduce fat naturally using foods that help with fat reduction or burning. Garlic, onion, ginger, cayenne pepper, cabbage, tomato, spices like cinnamon, mustard etc are some of the fat reducing foods. Consuming a few cloves of raw garlic and a 1-inch piece of ginger every morning is said to help with fat metabolism. Having a glass of warm water with lemon juice and honey in the morning, is a popular option for weight loss. Likewise, there are many other ways to induct fat burning foods in one’s diet. 8. Include healthy Fats: When trying to get rid of bad cholesterol, addition of good cholesterol is the way to go. Avocados, olives, coconut, nuts are few sources of good cholesterol. 9. Do not skip breakfast: Many think skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain. Latest studies reveal having smaller and frequent meals is the key to maintain a healthy metabolism rate, which is important for weight management. So reduce the size of your meals and make up for it by snacking healthy. You could consider having dry fruits and nuts, raw veggies or fruits, steamed veggies, etc. 10. Sleep: Wondering why we are talking about sleeping here! Adequate sleep is very important for weight management. Everyone needs 6 – 8 hours of sleep. According to a study, too much of sleep or the lack of it can lead to weight gain, increased risk of health disorders including cardiac problems or diabetes etc.
How it Works Tabata has been around since the ‘90s, but in case you’re not familiar, here’s your primer: Tabata workouts include 20 seconds of high-intensity cardio exercises (like burpees, lunges, or jumping jacks) with 10 seconds of rest between each move. That’s one rep, and typical Tabatas consist of eight intervals for a total of four minutes. For the study, researchers from the University of Wisconsin, La Crosse, recruited 16 fit students to try a 20-minute Tabata-style workout—they did a 5-minute warm-up and four rounds of Tabata. Participants’ heart rate and VO2 max (breathing capacity) levels after the workout met the industry standards for improving cardio fitness and changing body composition, and the average calorie burn (15 cals per minute) met the guidelines for improving health and losing weight. Translation: Tabata is a quick, effective way to work out. Who It's For Here’s the catch: Tabata-style workouts aren’t for newbies. “It’s an advanced workout that people shouldn’t do if they’re not physically ready,” says Mike Wunsch, a National Strength and Conditioning Association-certified personal trainer in California, who was not part of the study. “You need to master good form and increase your strength before you attempt a Tabata.” But on the flip side: “If you’re in good shape and you’re limited on time, you can definitely maintain your fitness,” says John Porcari, Ph.D., head of the Clinical Exercise Physiology Program at the University of Wisconsin, La Crosse, in a statement from the ACE. “It’s just another trick in the arsenal of helping people get and stay in shape.” How to Do It So are you ready to tackle Tabata workout? The good news is that you can do it with almost any exercise. “The original Tabata study was done on a bicycle, “ says Porcari, “but people are now doing that 20-second/10-second format with resistance training, plyometrics, calisthenics…with almost anything.” First, remember that the key is to go as fast as your body with allow. Take squats, for example: Do as many as you can for 20 seconds, and then take a 10-second rest. Do another set of intense squatting for 20 seconds followed by a 10-second break. That’s two intervals in one minute. Try a different move for the other intervals to make it harder.