5 Most Effective Exercises

 Walking

Why it's a winner: You can walk anywhere, anytime. Use a treadmill or hit the streets. All you need is a good pair of shoes.If you're just starting to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per walk. Then, quicken your pace or add hills.

Squats
Why it's a winner: Squats work several muscle groups -- your quadriceps ("quads"), hamstrings, and gluteals ("glutes") -- at the same time.How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Keep your knees right over your ankles.  Add dumbbells once you can do at least 12 reps with good form.

Push-Ups
Facing down, place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If that's too hard, start with your knees on the floor. Your body should make a straight line from shoulders to knees or feet. Keep your rear-end muscles and abs engaged. Push-ups strengthen your chest, shoulders, triceps, and core muscles.Lift back up by pushing through your elbows, Keep your torso in a straight line throughout the move.

Crunches -- Method A
Start by lying on your back with your feet flat on the floor and your head resting in your palms. Press your lower back down. Contract your abdominal muscles (abs) and in one smooth move, raise your head, then your neck, shoulders, and upper back off the floor. Tuck in your chin slightly. Lower back down and repeat.

 Bent-Over Row
How to: Stand with your feet shoulder-width apart, bend your knees, and bend forward at the hips. Engage your abs without hunching your back. Hold weights beneath your shoulders, keeping your hands shoulder-width apart. Bend your elbows and lift both hands toward the sides of your body. Pause, then slowly lower your hands to the starting position. Can perform with a bar or dumbbells.


Tasty foods with low calories

  1. Raddish

Radishes are extremely low in calories, high in fiber, and break down more slowly in your digestive system—keeping you fuller longer. Folate, fiber, riboflavin, and potassium, as well as good amounts of copper, vitamin B6, magnesium, manganese, and calcium are less prominent nutrients that support the healthy properties of radishes.

 

 2. Cucumber

A cucumber is about 90 percent water, making it an ideal snack for when you're trying to slim down. It's also the perfect ingredient for refreshing summer side dishes like Salads. Cucumbers contain multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. Cucumbers are rich in two of the most basic elements needed for healthy digestion: water and fiber.

 

       3. Broccoli

You know broccoli is healthy—it's low in calories and loaded with calcium. Another reason to love the fibrous veggie? It helps fight cancer! Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals

 

      4. Mushrooms

Mushrooms are not only low in calories, but their meaty texture and potent flavor fill you up fast. Many mushrooms are also good sources of selenium, an antioxidant mineral, as well as copper, niacin, potassium and phosphorous. Mushrooms provide protein, vitamin C and iron. Because their cells walls are undigestible unless exposed to heat, you must cook mushrooms to get their nutritional benefits.

 

     5. Lemon

Lemons deliver some surprising health benefits. Studies show that the scent of lemon oil can actually create a greater sense of concentration, while increasing alertness. his drink is replacing a beverage that is higher in calories, like coffee with sugar or fruit juice—and that results in a calorie deficit—then it can help you lose weight. Drinking water—whether hot or cold, infused with lemon, or plain—also helps keep your metabolism humming.

 

     6. Egg White

One egg white has just 20 calories. And with the amount of protein it provides, it's a great way fuel up on the road to weight loss. Skipping the egg yolk lowers your dietary cholesterol. Eggs are a good source of protein, and they also contain a number of essential vitamins and minerals and relatively few calories, making them a nutrient-dense food.

 

     7. Tomato

Tomatoes can reduce your risk of cancer, osteoporosis, and heart disease. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K.

 

    8. Pineapple

Pineapple contains a potent mix of vitamins, antioxidants, and enzymes that make it a powerful inflammation fighter. Pineapples can help reduce the risk of macular degeneration, a disease that affects the eyes as people age, due in part to its high amount of vitamin C and the antioxidants it contains. Also, strengthen the bones.

 

9. Oysters

Pineapples can help reduce the risk of macular degeneration, a disease that affects the eyes as people age, due in part to its high amount of vitamin C and the antioxidants it contains. They are low in calories, low in fat and a good source of protein which makes you feel fuller after eating. 4. Oysters are a good source of other essential nutrients. These include vitamins A, E, and C, zinc, iron, calcium, selenium, and vitamin B12.

 

10. Okra

This veggie also produces a substance called "mucilage," which is beneficial to digestion. The substance binds with toxic acid that the liver releases into the digestive system, helping to eliminate it from the body. t contains potassium, vitamin B, vitamin C, folic acid, and calcium. It's low in calories and has a high dietary fiber content. Recently, a new benefit of including okra in your diet is being considered. Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.


How to Build a Better Butt ?

 The shape of the buttocks is defined by muscles known as the glutes. That's the gluteus maximus, gluteus medius, and gluteus minimus, as well as the fat that lies over them. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help give you a tighter, more rounded look. Adding a few butt-busting moves to your routine may be enough to see a change.

Forward Lunge
This butt builder also tones the thighs and calves. It's a pretty good fat burner, too.

Form: With your feet parallel and hip-distance apart, take one giant step forward. Lower your body slowly, bending both knees, and return to standing. Repeat on the other side. Bend your knees no more than 90 degrees. Keep your front knee stacked right over your front ankle. Do not rest your back knee on the ground.

Backward Lunge

When you step backward into a lunge, it works the glutes a little harder. Your workout gets variety, too. Lunges also add flexibility to your hips. They align your body better, too, something  that can suffer when people spend long hours sitting at a desk.

Form: Use the same posture as in a forward lunge, but step backward to position the lower leg. Don't let the front knee push out in front of your toes.

Ball Squat

If you're just starting out, a large ball can help with balance while you master the form. For each exercise on our list, aim for three sets of 15 reps. Try to do each exercise three times a week with cardio or exercises focused on other body parts on other days.

Form: Keep the ball between your low back and a wall. Slowly perform the classic squat. Walk your feet out in front so the knees stay behind your toes.

On the Ball: Leg Lift
Leg lifts done while you balance on an exercise ball will strengthen your shoulders and abs, as well as your glutes. As you get more fit, try lifting both legs at the same time for a harder, beautiful-butt move.

Floor Work: Bridge

This classic is a super workout for the glutes, as well as the hamstrings and hips.

Form: Begin on your back with your knees bent, feet hip-width apart. Slowly peel your spine off the floor from the tailbone. Tighten the glutes and hamstrings as you do this. When your body has formed a long, slanted line from shoulders to knees, hold for a few seconds. Then lower slowly.

Floor Work: Mountain Climbers

Along with pushing your glutes, mountain climbers work the shoulders, hips, and core muscles. Do it quickly to burn calories while building muscle.

Form: Tighten the abs to protect the lower back. Spread your fingers wide to protect the wrists. Bring one leg in at a time -- bending the knee, like you were running. Keep your upper body steady. Repeat as if you’re running in place.


What are the health benefits of losing weight?

Weight loss isn't just about going down a dress size or two. It's about improving your life in dozens of significant ways. If you've got 10 seconds, put these weight loss tips into practice and you'll be on your way to a healthy weight.

1. Better Sleep!

Snoozing probably helped you lose more weight in the first place, but as a result of your weight loss you’ll actually get better quality sleep now. Research shows that losing 5 percent of your body weight can help you sleep better and longer throughout the night. What’s more, ridding your body of excess fat can also help alleviate sleep apnea and snoring.

2. Better Hormonal Balance

When you think of hormones, your teenage years may spring to mind, but they play a role in more than just your burgeoning sex drive during puberty. Your thyroid gland makes and releases two very important hormones which regulate your metabolism and can also affect muscle strength among other things. When you rid your body of excess fat your hormones steady and as a result it’s easier for you to maintain or even further your weight loss.

3. Increased Sexual Performance

Between the energy boost you get from losing weight and the uptick in stamina from hours spent at the gym, if you really wanted to go all night you could. Increased physical fitness has been associated with greater satisfaction in the bedroom, according to Smith. So not only do you want to get busy more often, but the actual act itself is more enjoyable for both you and your partner.

4. Stress Relief

If you checked off losing weight from your to-do list, you’ve already got one less thing to stress about. Really though, the things you do to lose weight—eating a balanced diet, exercising consistently and getting lots of sleep—are also some of the greatest ways to alleviate stress and anxiety.

5. Fewer Colds

Forget the vitamin C packets, nothing strengthens your immune system better than leading a healthy lifestyle. Getting your eight hours every night, fueling your body with fresh produce and lean protein and working up a sweat will pump your immunity up far better than sipping on an orange fizzy drink could.


How to Get a Smaller Waist

Start the day with a healthy breakfast.

With breakfast commonly referred to as "the most important meal of the day", particularly for children,some epidemiological research indicates that having a breakfast might lower risk of metabolic disorders and cardiovascular diseases. While current professional opinions are largely in favor of eating breakfast, some contest its "most important" status.The influence of breakfast on managing body weight is unclear.

1.
You should also try to drink a glass of water before breakfast (and every other meal throughout the day) as this prevents your body from confusing thirst with hunger, which may lead to you eating more than you need. Plus it helps to keep you hydrated, which is always important.

Eat smaller, more frequent meals.

It is very common for dieters to try to starve themselves between meals, with the result that they actually eat much more than necessary when the food is finally in front of them. One of the best kept secrets of successful dieters is that they actually eat more frequently throughout the day, they just eat smaller meals.

1. Try eating six small meals a day, rather than your regular three large ones. You'll find sticking to your weight-loss plan much easier in the long-run if you're not in a constant state of hunger!

Get more fiber in your diet.

Dietary fiber is the edible parts of plants or analogous carbohydrates that are resistant to digestion and absorption in the human small intestine, with complete or partial fermentation in the large intestine. Dietary fiber includes polysaccharides, oligosaccharides, lignin, and associated plant substances. Dietary fibers promote beneficial physiologic effects including laxation, and/or blood cholesterol attenuation, and/or blood glucose attenuation.

1.Try to incorporate a wide range of high-fiber foods into your diet, to get the benefits of both soluble and insoluble fibers. Examples of soluble fibers include oats and barley, peas and beans, apples, carrots and citrus fruits. Examples of insoluble fibers include wheat bran and products containing whole-wheat flour, nuts, beans and green vegetables.

Do plenty of cardio.
Cardio exercise is any exercise that raises your heart rate. Face it our bodies were made to move. And we all know that to keep our muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Your heart is a muscle.

1.You should do at least 150 minutes of moderate or 75 minutes of vigorous cardio each week. You can even do a blend of moderate and vigorous activity. To reach this goal, aim for 30 minutes of cardio exercise four to five times a week.

Make sure you work out the correct core muscles.

This is definitely not what you want when aiming for a tiny waist. To work your core and trim your waist you should focus on your transverse and rectus abdominals.

1.Remember to breathe when exercising core muscles. While it may seem obvious, many people forget in the concentration on getting the muscle action correct and then you leave your body tense and fragile. Instead, remember to breathe in and out, on the way up, on the way down, etc. If you can't work this out in a rhythm that works for you, consider joining yoga or Pilates for help.


Spices that will help you to burn fat

A spice is a seed, fruit, root, bark, or other plant substance primarily used for flavoring, coloring or preserving food. Spices are distinguished from herbs, which are the leaves, flowers, or stems from plants used for flavoring or as a garnish. It is less known for burning calories. Here are some spice that will help you to have an insight about spices that will help you to burn fat:

Turmeric

This brightly colored yellow spice may help your body burn fat, according to a 2009 study from Tufts University that found that mice fed curcumin. A "warming spice," turmeric increases body heat, which, in turn, can boost metabolism. The spice also has a host of other health benefits, from helping fight Alzheimer's disease to keeping hormones in check during "that time of the month.

Cinnamon

This classic holiday spice has been shown to balance blood sugar, helping to curb cravings and keep you feeling full for longer. While you might already sprinkle some cinnamon in oatmeal, you can increase your daily intake by mixing the spice in cottage cheese, plain yogurt, or your favorite brew to make a more fragrant tea. Cinnamon also makes a great addition to savory spice rubs and marinades for meat.

Ginger

 Like cinnamon, ginger helps control blood sugar, meaning it can help prevent a spike in your glucose levels after a sugar- or carb-rich meal. The spice also has the same fat-burning, or thermogenic, properties as turmeric and cayenne. Grate fresh ginger into stir-fries, over baked fish, or into fruit salad or tea.
Black Pepper
Like ginger, black pepper boasts plenty of fat-burning properties. The spice has also been shown to block the formation of new fat cells, Mendez says, which can help prevent weight gain in the first place. If you don't already, try adding black pepper to just about everything you eat—it's even great in traditionally sweetened foods like yogurt, cottage cheese, and oatmeal.

5 Keys to a Healthy Diet

Enjoy Your Food

Be mindful of what you eat, which may help you eat less and enjoy your food more. Many cultures around the world emphasize the enjoyment of food, which often includes cooking and eating with others, as an integral ingredient to good health.  According to some research, shared mealtimes, especially during childhood, may act as a “protective factor” for many nutrition health-related problems as well as increase pro-social behavior in adulthood.

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Watch Your Calcium and Vitamin D

These nutrients are vital for bone health. Get calcium from low-fat or nonfat dairy products and fortified foods such as some orange juices and soy drinks. If you can’t get 1,000 to 1,200 mg a day from foods, take a calcium supplement. It’s hard to consume enough vitamin D from foods, and getting it from sunlight is risky. Many people—especially those who are over 60, live at northern latitudes or have darker skin—may need a D supplement (800 to 1,000 IU a day).

Cut Down on Animal Fat

Saturated fats, especially from red meat and processed meat, boost LDL (“bad”) cholesterol. To limit your intake, choose lean meats, skinless poultry and nonfat or low-fat dairy products. It’s also a good idea to replace saturated fats with “good” fats, found in nuts, fish and vegetable oils, not with refined carbohydrates such as white bread and snack foods.

Enjoy More Fish and Nuts

Nuts, fatty fish, avocados and vegetable oils supply healthy unsaturated fats. Recent research suggests these foods, though high in calories, tend not to promote weight gain because they are satisfying. Still, it’s best to eat them in place of other high-calorie foods. For instance, substitute olive or canola oil for butter. Fatty fish helps reduce heart disease risks and has other benefits, largely because of its omega-3 polyunsaturated fats.

Get More Whole Grains

At least half your grains should be whole grains, such as whole wheat, barley and oats. Whole grains retain the bran and germ and thus all (or nearly all) of the nutrients and fiber of the grain. Look for a product labeled “100% whole wheat” or “100% whole grain.” If it doesn’t say that, look for a whole grain listed as the first ingredient, though there still may be lots of refined wheat (also called “white” or “enriched” flour) and/or sugar. Another option is to look for the voluntary “Whole Grain Stamp” from the Whole Grains Council.


Exercises for back pain

Exercise is such an important thing for all of us to be doing for a whole host of reasons. In the lower back in particular, doing the right kinds of exercises for the lower back as part of an overall exercise routine can be such an important thing.

A regular routine of lower back exercises helps patients avoid stiffness and weakness, minimize recurrences of lower back pain, and reduce the severity and duration of possible future episodes of low back pain. Lower back pain from a variety of different causes and they are concerned it could now be a lifelong thing that they are dealing with.

Here are some exercises that can alleviate back pains:

1. Stretching

Stretching of any kind, whether static (you hold the pose) or dynamic (you move through a complete range of motion), can help improve flexibility and decrease back-pain risk and symptoms.

2. Yoga

Yoga combines stretching with strength and balance poses, which help shore up weak muscles and release tight ones. It's also a stress reliever; tension can lead to a tight back.

3. Strength Training

It stabilizes and strengthens your entire body. "Back pain can occur when muscles are not prepared for a certain movement, whether that's lifting a heavy box or carrying a child," says A. Lynn Millar, PT, PhD, a professor of physical therapy at Winston-Salem State University.

4. Pilates

Pilates strengthens the core muscles that support the spine, decreasing your risk of injury. It also boosts flexibility, making it easier to move without pain.

 

Here is a nice video how to get back pain relief

https://www.youtube.com/watch?v=CO3racIlTcg


Obesity is a serious epidemic Mauritius. It contributes directly to many illnesses, many of which are deadly, and yet it is a problem that seems almost impossible to conquer. People often felt powerless and depressed. Dieting is not only futile in the long run it also delivers a heavy blow to the ego. After all, with all of the information around us, how can we not lose the unwanted kilos?

Organic or not, filling up on fruits and veggies is consistently linked to weight loss.

“Vegetables and fruit are integral for weight loss because they provide volume for very few calories,” says registered dietitian Georgie Fear, author of “Lean Habits for Lifelong Weight Loss.” The most important factor in successfully losing weight is how much of them you eat not how they were grown, she says. “I’d rather have people eat larger amounts of conventional produce than smaller amounts of organic produce,” Winter adds.

If you eat conventional produce during your pregnancy or feed conventional produce to your child during his first two years, it may affect his future weight. Research in PLOS One and Environmental Health Perspectives have linked chemical pesticide exposure to increased body mass indexes in children and increased weight, abdominal fat and insulin resistance in rodents.

“During fetal development and then through age 2, humans are sensitive to epigenetic changes,” Benbrook says. “Some pesticides during this time can up-regulate the child’s ‘thrifty’ genes so that [the child] grows up laying on fat.”

 

Weight Loss

Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Weight loss can either occur unintentionally due to malnourishment or an underlying disease or arise from a conscious effort to improve an actual or perceived overweight or obese state. "Unexplained" weight loss that is not caused by reduction in calorific intake or exercise is called cachexia and may be a symptom of a serious medical condition. Intentional weight loss is commonly referred to as slimming.

Characteristics

Unintentional weight loss may result from loss of body fats, loss of body fluids, muscle atrophy, or even a combination of these. It is generally regarded as a medical problem when at least 10% of a person's body weight has been lost in six monthsor 5% in the last month. Another criterion used for assessing weight that is too low is the body mass index (BMI). However, even lesser amounts of weight loss can be a cause for serious concern in a frail elderly person.

Unintentional weight loss can occur because of an inadequately nutritious diet relative to a person's energy needs (generally called malnutrition). Disease processes, changes in metabolism, hormonal changes, medications or other treatments, disease- or treatment-related dietary changes, or reduced appetite associated with a disease or treatment can also cause unintentional weight loss.Poor nutrient utilization can lead to weight loss, and can be caused by fistulae in the gastrointestinal tract, diarrhea, drug-nutrient interaction, enzyme depletion and muscle atrophy.

Continuing weight loss may deteriorate into wasting, a vaguely defined condition called cachexia. Cachexia differs from starvation in part because it involves a systemic inflammatory response. It is associated with poorer outcomes. In the advanced stages of progressive disease, metabolism can change so that they lose weight even when they are getting what is normally regarded as adequate nutrition and the body cannot compensate. This leads to a condition called anorexia cachexia syndrome (ACS) and additional nutrition or supplementation is unlikely to help. Symptoms of weight loss from ACS include severe weight loss from muscle rather than body fat, loss of appetite and feeling full after eating small amounts, nausea, anemia, weakness and fatigue.

Serious weight loss may reduce quality of life, impair treatment effectiveness or recovery, worsen disease processes and be a risk factor for high mortality rates.Malnutrition can affect every function of the human body, from the cells to the most complex body functions, including:

  • immune response;
  • wound healing;
  • muscle strength (including respiratory muscles);
  • renal capacity and depletion leading to water and electrolyte disturbances;
  • thermoregulation; and
  • menstruation.

In addition, malnutrition can lead to vitamin and other deficiencies and to inactivity, which in turn may pre-dispose to other problems, such as pressure sores.

Unintentional weight loss can be the characteristic leading to diagnosis of diseases such as cancer and type 1 diabetes.