Top 10 Yoga Poses For Health Problems

1.Heal Migraines

Forward Virasana

Kneel with widened knees apart. Draw the shoulders forward past the ears. Lower the heart towards the earth. Tailbone lengthening back and down. Chin gently tucking in towards the chest, lengthening the back of the neck. If you like you can rest forehead (on a bolster).

2.Alleviate Anxiety

Ustrasana
Ustrasana can release stress and enhance circulation throughout your body. Proper blood circulation means more oxygen, which helps to heal the mind and body.

3.Fight Depression

Balasana (Child Pose)

Balasana helps calm your brain and relieves stress and anxiety. It gently stretches your lower back and hips, enabling your body to relax. Peace and calm prevail over your entire being, helping you deal with your depression better.

Balasana is considered as one of the most comfortable yoga poses. All you have to do is kneel and sit on your heels. Make sure your big toes touch each other. Keep your hands on your knees and spread your knees hip-width apart. Then, bend your torso forward, in between your divided thighs, with your face touching the ground. Bring your arms forward and place them on either side of your head, with the palms facing down. Be in this position for a few minutes.

4.Reignite Your Sex Life

Melting Heart Pose (Anahatasana)

The lower back and upper chest tend to become stiff easily and cause a lot of discomfort during sex. Physically, the melting heart pose lengthens and strengthens these areas. Energetically, it helps remove energy stagnation in the Heart meridian, which is responsible for mental and emotional activities and intimacy according to Traditional Chinese Medicine. So, this pose helps awaken the energy flow in the heart while restoring the body and mind connection.

How to do it:

Starting on your hands and knees, walk your hands forward as you lower the chest on the floor. As best as you can, try to keep the hips above the knees. Rest your forehead, chin, or chest on the floor.

5.For a Hangover

Easy seated twist yoga pose

“Twists are great for helping toxins move their way out of your body—and out of your life,” says Stiles.

Try it: Start seated (as shown), inhale and lift your left arm straight up. As you exhale, grab your right knee with your left hand. Press your right fingertips into the ground behind your hips. Inhale and sit up tall. Exhale and twist your torso further toward the right. Then switch your legs and repeat on the other side.

6.For Killer Cramps

forward bend with rolled up blanket yoga pose

“This move is great to sooth the mind, the mood, and cramps,” says Stiles. “The gentle pressure from the blanket and your torso is really grounding and comforting, and just plain feels great.”

Try it: Roll up a blanket. Sit down with your legs straight in front of you. Place the blanket on your upper thighs. Gently fold your torso over the blanket. Stay here for 10 long, deep breaths.

7.For a Cold or Flu

alternate nostril breathing yoga

“This technique is known for keeping people from getting colds or the flu, as well as helping them get better faster,” says Stiles. “It’s great for clearing congestion. It also does wonders for cultivating an easy mind, so even when the flu strikes you’ll feel easy and calm while you are recovering.” (Check out 11 Other Tricks to Bounce Back Fast From a Cold.)

Try it: Sit up tall, however you can sit comfortably. Take your right hand and curl down your index and middle finger into your palm. Press your ring finger over your left nostril and inhale for 4 counts. Close off your right nostril with your thumb so both nostrils are closed. Hold all the air in for 4 counts. Release your ring finger and let all the air out your left nostril for 4 counts. Repeat this breathing pattern for 3 to 5 minutes.

8.For a Sleepless Night

lying-down twist yoga pose

“So many people have major problems getting to sleep and staying asleep,” says Stiles. “Yoga has been known to help out, big time. A simple lying down twist helps to release any tension in the spine and mind that can be getting in the way of a good night’s rest. You can even do it when you’re in bed!”

Try it: Lie down on your back and hug your right knee into your chest. Twist your right leg over toward your left side. Relax your arms out to the sides. Stay here for 10 deep breaths and repeat on the other side.

9.For a Sugar Craving

seated meditation with arms in a v

“Yoga trains and reprograms the mind so it can come back to a calm and neutral state free of anxieties and cravings,” says Stiles. “This seated meditation with arms up in a V gives your body just enough to do to allow your mind to focus. Spend a few minutes in this position and you’ll be able to conquer your sugar cravings with ease.”

Try it: Starting in a comfortable seated position, raise your arms overhead into in a V shape. Relax your shoulders down your back and reach out through your fingertips. Stay and breathe here for 3 minutes. Finding the ease in staying here for several minutes will clear your mind and release loads of tension from your body.

10.For Long Car Rides

Standing Side Opener Yoga Pose

“We’ve all been crammed in the car for too long, and there are some simple poses to help open up your body,” says Stiles. “Standing side opener is great because you’re bringing length back into your side and spine, a reversal of when it gets crunched in the car.”

Try it: Stand with your feet parallel, shoulders aligned with your hips. Inhale and reach your arms out and up. Grab your left wrist with your right hand. Gently pull your left arm up with your right hand. Let your torso naturally arch over to your right side. Stay here for three breaths and then work the other side, too. (Looking for more relief? Try these Tips to Prevent Lower Back Pain if road trips and long days at the office are wrecking your back.)

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Sources:www.mindbodygreen.com,www.stylecraze.com,www.prevention.com,www.curejoy.com

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Top 10 Hacks to Burn More Calories

  1. Cool it in the bedroom

A striking new study published in the journal Diabetes suggests that simply turning on the AC may subtly transform a person’s stores of brown fat — “good” fat, stimulated by cold temperatures, that serves to keep us warm by burning through “bad” fat stores. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat. Cool!

2.Jam-up

Music is a healer on its own but researchers in University of Wisconsin divided individuals in two groups to see how it impacts physical body functions. The first group was made to exercise on stationary bikes with music and the other one without. The results showed increased heart rate by 10 bpm and 7% more calorie burn in the former group. Hope that says it all.

3.Exercise on an empty stomach

Evolution has hardwired our bodies to store fat for potential famine, rather than torching it for fuel. But imposing a tactical food delay could hack your weightloss hard drive. A Uni of Bath study found training on an empty stomach triggers the ‘PDK4 gene’: a sign that your body fat is burning off. An hour’s effort is enough, so schedule in your Sunday run before you settle at the brunch table. Avo on toast, we presume?

4. Pile on the mild peppers


It’s well reported that fiery capsaicin (think: hot sauce, cayenne, chilies) can rev up the metabolism, but study findings presented at the Experimental Biology meeting in Anaheim, California, showed similar weight loss potential in dihydrocapsiate (DCT), the non-spicy cousin of hot peppers. Participants who ate the most DCT experienced a metabolic boost that was nearly double the placebo group! Bottom line: pile on the poblanos! And learn more about the best spices for weight loss here.

5.Weight-up

As per science, obese people burn calories faster as their body has to work harder to keep them moving. However, if you are not obese but still wish to burn calories the way they do, then you can fake weight by wearing a weighted vest or perform squats with a bar bell.

6.Lift heavy after work

Your lunchbreak workouts may offer respite from office drudgery, but for maximum fat-burn from your weight training, save the heavy stuff for the evening. According to journal Chronobiology, our in-built body clocks mean we’re strongest at 6pm. Use this time for full-body deadlifts over curls or presses to recruit maximum muscle mass. You’ll shift more weight – and can drop them sooner, too.

7. Get moving for 2.5 minutes 


Forget slogging on the treadmill for hours, research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling, followed by four minutes of rest, burned 200 extra calories that day. That’s just 2.5 minutes of work for a resting metabolism boost that will last 24 to 48 hours!

8.Hike-up

For an added 50% burn, you must do your regular walking, jogging, racing, hiking or cycling in an inclined setting. If going uphills is not feasible every day, then you must look for a higher ground or take the flyover!

9.Swap your double espresso for decaf or breakfast tea

If an insatiable sweet tooth is souring your weightloss plans, it’s time to reconsider your afternoon pick-me-up. But it’s not just the digestives at fault: a Cornell University study found 200mg of caffeine – a double espresso’s worth – dampens our tastebuds and makes sweet foods less satiating. If you recoil at the word decaf (that’s French for ‘brown water’), breakfast tea is your best of both.

10. Drink more water


Weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about two tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year — a weight loss of approximately 5 pounds! (Speaking of drinks, avoid the diet soda. Find out how it only makes you fatter.

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Sources:www.huffpost.com,www.news18.com,www.menshealth.com

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Top 10 CELEBRITY DIETS THAT ACTUALLY WORK

1.Beyoncé

While Sasha Fierce has recently devoted herself, and her social media, to a vegan lifestyle, Beyoncé is also famous for completing the Master Cleanse, an all-liquid diet of cayenne lemon water, to prepare for her role in the 2006 film Dreamgirls. During that time, Beyoncé allowed herself a cheat day to indulge in pizza and wine. 

2. Kim Kardashian Atkins 


Wondering how Kim Kardashian shed her post-baby weight so quickly? Calling it the “greatest challenge” of her life, Kim lost around 25 kilos in 11 months leading up to her wedding. Featuring a diet that mainly consists of protein rich foods high in healthy fats like avocado and nuts, as well as eggs, fresh fruit and vegetables, and cheese, while eliminating the intake of carbs.

It is also advised for dieters to stop counting calories – instead ensuring you consume three regular sized meals and two snacks every day. 

Kardashian also enlisted the help of celebrity trainer Tracy Anderson to keep her exercise in check and reportedly had a chef accompany her on tour with Kanye West in order to keep her meals carb-free.

3. Jennifer Aniston, Demi Moore, Sandra Bullock – THE ZONE DIET

WHAT IT IS: Developed by former scientist Dr. Barry Sears, The Zone Diet involves getting 40 percent of your daily total caloric intake from carbohydrates, 30 percent from carbs and 30 percent from fats. According to Sears, balancing the correct amount of amino acids with carbs helps control the appetite to prevent over-eating (which leads to weight gain). Followers eat three portion-controlled meals and two snacks a day, preventing you from getting too hungry – or cranky. Hollywood hottie Jennifer Aniston was such a big fan, some have even called it the “Jennifer Aniston Diet.”

4.Marilyn Monroe

Eggnog for breakfast? Miss Marilyn Monroe herself would start her day with two raw eggs whipped in warm milk. Opting to skip lunch, the pop culture icon would then consume broiled liver, steak, or lamb and five carrots for dinner, finished with a decadent hot-fudge sundae dessert. 

5. Victoria BeckhamAlkaline Diet 


ex-Spice Girl, fashion designer and mother of four Victoria Beckham cites the alkaline diet as her method of maintaining her incredibly svelte figure. The diet tries to keep the body’s pH level between 7.35 and 7.45 by ultimately aiming the dieter to eat 80% alkaline (fruits, vegetables, nuts and legumes – fennel, broccoli, grapefruit and kale are considered the most alkaline) and 20% acidic (wheat and dairy products, coffee, sugar, meat, fish and alcohol) foods. 

Reportedly Beckham’s daily diet includes grilled fish, smoked salmon, scrambled eggs, yellow fin tuna, sushi salad, and blueberry smoothies, which effectively controls aging due to their high omega 3 content. Those who keep an alkaline diet boast increased energy levels, improved memory, as well as the prevention of cancer and heart disease.

6. Sofia Vergara, Ricki Lake, Lauren Conrad, Jennifer Lopez, Julie Benz -FRESHOLOGY

WHAT IT IS:Freshology provides calorie-controlled, low-carb, high-protein, all-natural gourmet meals (prepared by a five-star chef, ooh la la) delivered straight to your front door. Said to be the “Diet Plan of Choice for the Dancing with the Stars Celebrities,” meal plans start at $48 a day.

“The food is good and I don’t have to think about it!” says sultry star Sofia Vergara. But the best part? You’ll even get dessert.

7.Kate Middleton – The Dukan Diet

Kate Middleton took a cue from the French and slimmed down for the Royal Wedding with The Dukan Diet. After an initial kick start of straight protein and vegetables, the regimen is broken into three phases that get less strict week by week, with variations depending on how many pounds you’re trying to shed.

8. Angelina JolieThe Ancient Grains Diet 


To keep her energy levels up, Angelina Jolie makes sure she regularly snacks on and adds ancient grains such as quinoa, chia seeds, millet, spelt and buckwheat to her diet. The humanitarian and film star claims provide her with nutrients she can’t find anywhere else, plus boasts glowing, radiant skin and shining, healthier hair to prove it.

9. Kim Cattrall, Nicole Kidman, Oprah, Eva Mendes, Bill Clinton – THE SOUTH BEACH DIET

WHAT IT IS: According to their website, The South Beach Diet is “a food-lover’s diet”. Divided into three phases (the first two are the most strict), the program is said to eliminate cravings, kick start weight loss and maintain for life. While there’s no counting calories or strict portion sizes, followers must say goodbye to bread, rice, potatoes, pasta, baked goods, and fruit – at least for the first two weeks. Relatively simple in principle, it replaces “bad carbs” and “bad fats” with “good carbs” and “good fats.”

10.Lady Gaga – Baby food diet

Did Lady Gaga purée her pounds away? The singer is rumored to have tried Tracy Anderson’s baby food diet, a plan that replaces your first two meals of the day with Gerber’s baby food, followed by a health-conscious dinner. While she has yet to fess up, other celebs have also been linked to the diet, including Reese Witherspoon, Jennifer Aniston, and Gwyneth Paltrow

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Sources:www.shape.com,www.harpersbazaar.com.au,www.shape.com

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Top 10 Vegan Mistakes

1. Not eating enough variety.

When you first stop eating animal products, it’s easy to get stuck on what’s easy. We ate pizza four times in a week once, and pasta five times. Both are extremely easy to make with various sauces and toppings, and while carbs are good for you (your brain runs on them!) and pasta does contain some protein, you need other nutrients, too. Add in more vegetables—frozen are fine and have all the same nutrients as fresh!

2.Assuming That Vegan or Vegetarian Products Are Automatically Healthier

Unfortunately, just because a food product is labeled “vegetarian” or “vegan” doesn’t necessarily mean it’s healthier than the regular alternative.

For example, almond milk is a popular, plant-based milk that’s often a staple in vegan diets.However, while almond milk is low in calories and enriched with several important vitamins and minerals, it is not necessarily healthier than cow’s milk.

For example, 1 cup (240 ml) of low-fat cow’s milk contains 8 grams of protein, while the same amount of unsweetened almond milk contains only 1 gramSweetened almond milk can also be high in added sugar, with 16 grams of sugar in just 1 cup

3. Going Vegan Overnight


One of the quickest downfalls I’ve seen is to “go vegan” literally overnight. One day you’re chowing down on two cheeseburgers, and the next, you’re swearing off all animal products forever. A small subset of people, often motivated by serious medical diagnoses or some other emotional reason, can do it. They have a strong, unbreakable “why.” But for most people, it absolutely doesn’t work that way — and it is a shock to your body. Start eliminating one food category at a time. Poultry, dairy, fish, pork, beef, eggs, etc., and give your body time to adjust.

4.Being obsessed with protein.

You don’t need as much protein as you may think you need, and if you’re eating enough variety, you shouldn’t have a problem getting enough of it, or any nutrient for that matter. No Meat Athlete’s website states that the total number of calories from protein that you need is between 10 to 15 percent of your total calories.

5.Not Getting Enough Vitamin B12

Vitamin B12 plays several important roles in the body. It’s important in the creation of red blood cells and DNA, among other processes.

Unfortunately, the main sources of vitamin B12 are animal products, such as meat, poultry, shellfish, eggs and milk products.For this reason, vegetarians have an increased risk of vitamin B12 deficiency

Vitamin B12 deficiency can cause fatigue, memory problems and numbness. It can also lead to megaloblastic anemia, a condition caused by having a lower-than-normal amount of red blood cells

Unfortunately, a high intake of folate can actually mask vitamin B12 deficiency, hiding symptoms until the damage becomes irreversible.However, there are foods and supplements available that can help vegetarians meet their vitamin B12 needs.

6.Not Eating Enough Iron


You need iron. It’s a mineral required for vital biological functions including transporting oxygen throughout your body. In fact, every living cell in your body needs iron to function, so it is a big deal to make sure you are getting enough! Iron comes in two forms, heme and non-heme. About 40 percent of the iron in animal products is heme, which your body easily absorbs. Non-heme from plants isn’t absorbed as easily, so you need to eat more of it. Vegan sources of iron include:

  • Coconuts
  • Legumes (beans and peas)
  • Macadamia nuts
  • Oats (traditional steel-cut)
  • Quinoa
  • Raisins
  • Sesame seeds
  • Sun-dried tomatoes
  • Swiss chard

7.Eating too many meat and cheese substitutes.

People say going vegan is too expensive for a reason—they’re thinking of all of the substitutes they’ll “have” to buy when they go vegan… but you don’t have to buy them! There are plenty of products out there from companies that make fantastic meat and cheese substitutes, but they aren’t necessarily healthy, and you can make plenty of substitutes at home for a fraction of the price. Looking to cut it out? Try making veggie burgers with beans, vegetables, and spices, baked in the oven to cut out oil, or make your own cashew cream sauce for pasta to make mac and “cheese”.

8.Eating Too Few Calories

Many foods and food groups are off-limits for vegans and vegetarians, which can make it challenging for them to meet their calorie needs.In fact, vegans and vegetarians tend to eat fewer calories than people who eat both meat and plants.

One study compared the nutritional quality of 1,475 people’s diets, including vegans, vegetarians, vegetarians who ate fish, people who ate both meat and plants and people who ate meat only once a week.Vegans had the lowest calorie intake across all the groups, consuming 600 fewer calories than people who ate both meat and plants.

Vegetarians had a slightly higher calorie intake than vegans, but still consumed 263 fewer calories than people who ate both meat and plants

9.Avoiding Fat


We live in a fat-phobic society, but our bodies can’t absorb certain vitamins unless fat is present. It’s also a source of energy. If we don’t eat fats, we don’t live. It doesn’t do you any good to drink a huge fat-free smoothie or skip a healthy dressing on a salad because there are vitamins that your body can’t absorb without the presence of some fat.

There are bad fats — ones that harm our health and provide no benefits. Those are trans fats and other hydrogenated fats that are highly processed, completely man-made, and unnatural. Skip those.

However, you want to make sure you’re getting enough Essential fatty acids (EFAs). Among other benefits, they help your body absorb the nutrients in your food and help maintain healthy cell walls. You need both (that’s why they’re called essential), but your body can’t make them, so you must eat them. They come in two forms: omega-3 and omega-6 and should be eaten in a 2:1 ratio of two parts omega-6 to one part omega-3.

10.Not having more than one reason to go vegan.

For some, one reason may be enough, but studies show that for most people, they need two or more reasons to go vegan, whether for health, ethical, or environmental reasons. Do your research, and find out what’s important to you. Animal agriculture is the number one cause of global warming; do you want to contribute to that, or fight against it? Have you read that eating a plant-based diet can help fight heart disease and high blood pressure or even prevent seemingly genetically predisposed diseases? Do you want to save the cows from their untimely death at two years old, when they should be living 20 or more years when not farmed? Find your reasoning, and do your research. 

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.thoughtcatalog.com,www.healthline.com,www.beachbodyondemand.com

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Top Fitness Trends For 2019

1.Exercising at home

Working out is no longer solely resigned to hitting the gym. Tom Holland, MS, an exercise physiologist from Connecticut,said home workouts will continue to be popular in the new year. Many Americans are creating home gyms, or using streaming technology to exercise under their own roofs.

“Getting started doesn’t require a large amount of space or investment,” Holland said.

2.HIIT IS HERE TO STAY

Mentioned at the top of the ACSM’s 2018 trends survey, we expect HIIT (high-intensity interval training) to stick around in 2019. The results are undeniable, and especially for working professionals short on time, there’s no better way to get a complete, gym-free workout than with some intense circuits.

Head outside, do it in the living room, or take a class at your local studio – HIIT is all about movement and workout efficiency.

3.Boxing

When it comes to what workout trend more of us will be trying, that will be boxing, according to Jawaid. Combat sports in general are becoming more of a part in mainstream culture in part due to rising popularity of mixed martial arts, or MMA.

“Boxing workouts are a great way of getting an intense workout but also feeling like a fighter,” Jawaid told Healthline. “I think people feel a sense of empowerment when they emulate certain movements of fighters.”

Second to boxing is spinning, Jawaid said. The controlled aspect of pedaling typically means less injuries than other recent trends such as CrossFit.

4.GETTING SWEATY WITH STRANGERS

According to the ACSM, group training (more than five people) will be the second most popular fitness trend in 2019. For good reason, too — these classes are social, highly motivational and provide instruction for people who need structure in their daily workouts. Group classes cover a wide range of disciplines, including spin, dance, aquatics and cardio-based classes, and are available anywhere from private studios to public facilities to mainstream gyms.

5.Smart training

Having a fitness wristband to track calories and steps is one thing, but workouts will get even smarter in 2019, says Von Collins, an ACE-certified professional with Complete Tri, said that smart treadmills and other fitness equipment that features streaming apps is quite a game changer.

Smart training lets you, for example, ride a bike while seeing the course on a tablet. The bike changes to reflect hills or other obstacles, plus many smart training platforms let you compete with other users. You can do workouts, time trials, or even go for rides with friends who might live miles away.

“Up until now, the technology to stream workouts at home in a fully integrated way has been best described as clunky,” Collins said. “It is becoming much more streamlined, much more plug-and-play, which opens the entire market up beyond the hardcore junkies and to the masses.”

6.THE RETURN OF THE TREADMILL

Step aside elliptical — in the past few months we’ve seen many fitness classes and training plans getting back to basics. We’re talking about the treadmill, the machine that’s been around seemingly forever.

If it’s not broken, don’t fix it, and with the rise of popular and effective treadmill programs, we anticipate this machine will be a staple in many training plans in 2019. Just don’t forget your running and multisport watchto monitor your efforts!

7.Fitness studios — not gyms

For those who do like going to a gym, the big box facility may still be the perfect fit.

But expect them to offer more classes than you’ll see in fitness studios, says Eric Casaburi, founder and chief executive officer of Retro Fitness.

While gyms aren’t going anywhere, the shift toward boutique fitness studios and classes will dominate 2019.

The 2017 IHRSA Health Club Consumer Report found that 18 million Americans belonged to a studio, which was up 15 percent compared to 2015.

Still, 32 million Americans held membership in traditional commercial health clubs and gyms, which is down from 2015.

8.YOGA, YOGA, YOGA

While there’s no doubt the classic form of yoga will always reign supreme, the variations on this ancient practice are injecting new life into a sometimes stale routine. 2019 will continue to see more outdoor yoga classes, yoga retreats, standup paddleboard (SUP) yoga, goat yoga (yes, we said goat yoga), etc. We can’t wait to see what yoga variations the new year will bring.

9.Being fit is trending, overall

Other trends to watch out for in 2019, according to the annual American College of Sports Medicine predictions report, include more personal training, fitness programs for older adults, and the continuation of yoga as a popular fitness trend.

Their top trend for the year is wearable technology, which debuted on the list in 2016, stayed there in 2017 and dropped to third place last year. The ACSM says group training and HIIT will be the second and third biggest trends in 2019.

10.NETFLIX OF THE WORKOUT WORLD

Here at Polar, we’re officially rebranding “Netflix and chill” as “Stream and workout” in 2019. Many big-name fitness brands are creating subscription-based virtual streaming services designed to replicate a guided group session in the comfort and convenience of your home.

For example, Les Mills On Demand offers access to over 600 online workouts, YogaWorks has created an on-demand library of over 1,000 guided yoga classes, and brands like Peloton offer a live, interactive platform to work out with others in real time. Think of these as a modern-day Richard Simmons VHS tape — minus the neon spandex and electronic music.

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Sources:www.healthline.com,www.polar.com

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All About Calories, How To Loose Weight.

How Many Calories Should You Eat on Average?

An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.

However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health and several others.

How to Reduce Calorie Intake Without Starving Yourself

Calories are simply a measure of energy.

It’s a known fact that in order to gain weight, more calories need to be entering your body than leaving it.

Conversely, you lose weight if more calories leave your body than enter it.

That being said, cutting calories without taking the foods you eat into account is usually not a sustainable way to lose weight.

Though it works for some people, the most end up hungry and eventually give up on their diet.

For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.

Here are 5 evidence-based diet and lifestyle changes that have been shown to help people lose weight in numerous studies.

1. Eating More Protein Can Reduce Appetite, Cut Cravings and Increase the Number of Calories You Burn

2.Avoid Sugary Soft Drinks and Fruit Juices

3. Drinking More Water Can Aid Weight Loss

4. Exercise and Lift Weights

5. Reduce Carbohydrate Intake, Especially Refined Carbs and Sugars

GenderAge (years)SedentarybModerately ActivecActived
Child2-31,0001,000-1,4001,000-1,400
Female4-8
9-13
14-18
19-30
31-50
51+
1,200
1,600
1,800
2,000
1,800
1,600
1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800
1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200
Male4-8
9-13
14-18
19-30
31-50
51+
1,400
1,800
2,200
2,400
2,200
2,000
1,400-1,600
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400
1,600-2,000
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800

Fast facts on calorie intake and use

  • Recommended calorie intake depends on factors such as age, size, height, sex, lifestyle, and overall general health.
  • Recommended daily calorie intakes in the US are around 2,500 for men and 2,000 for women.
  • Eating a big breakfast could help with weight reduction and maintenance.
  • The brain uses around 20 percent of the energy used in the human body.
  • Factors affecting ideal calorific intake include age, bone density, and muscle-fat ratio.
  • A 500-calorie meal consisting of fruits and vegetables has more health benefits and will keep you feeling full for longer than a 500-calorie snack of pop

Tips

Here are some tips for burning energy and losing weight more effectively.

calories and exercise

Counting calories is not just a matter of what we eat, but how much we burn, too.

1. Eat breakfast: A protein and healthy fat breakfast can keep you full for longer and help prevent snacking during the day.

2. Eat regular meals: This can help you burn calories more effectively and helps prevent mindless snacking.

3. Remember your “five-a-day:” Fruits and vegetables can be a tasty snack and they can bulk out your meals. They are high in nutrients and fiber and low in calories and fat.

4. Eat slow-burning calories: High-fiber carbohydrates, such as legumes, and healthy fats, such as avocado, take longer to release energy, so you will not get hungry as quickly.

5. Exercise: This can help burn off extra calories, and it can make you feel good. A brisk daily walk is easy for most people to do and costs nothing. Challenge yourself with a pedometer. For people who use a wheelchair, there are exercises that can boost heart health and strength.

6. Drink water: It is healthful, has no calories, and can fill you up. Avoid alcohol and sodas as these can easily provide far too many calories. If you crave sweet drinks, choose unsweetened fruit juices, or better still, get a juice maker.

7. Eat more fiber: Fiber, found in fruits, vegetables, and wholegrains, can help you feel full and encourage healthy digestion.

8. Check the label: Some items have hidden fats or sugars. “Ten percent less fat,” might not actually mean very much less fat, and it does not necessarily mean that you can eat more of it or that it is really more healthful. If you are counting calories, the label will help you keep track.

9. Use smaller plates: Research indicates that portion sizes have increased over the last 3 decades, and this may contribute to obesity. Using a smaller plate encourages smaller portions.

10. Slow down: Eat slowly and rest between courses or extra servings, as it can take 20 to 30 minutes for your body to realize it feels full.

11. Make a shopping list: Plan a week of healthful meals and snacks, list the ingredients you need, and when you go grocery shopping, stick to it.

12. A little of what you fancy: Banning foods can lead to cravings and bingeing. Spoil yourself occasionally with a favorite treat, but in smaller amounts.

13. Get enough sleep: Sleep loss affects the metabolism, and it has been linked to weight gain.

14. Avoid eating 2 hours before bed: Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain.

The Bottom Line

How many calories you need per day, depends on whether you want to maintain, lose or gain weight, as well as various factors such as your gender, age, height, current weight, activity levels and metabolic health.

Reducing calories does not have to mean starving yourself. A few simple diet and lifestyle changes like exercise, proper hydration and increased protein and reduced carb intake can help you lose weight and feel satisfied.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.webmd.com,www.medicalnewstoday.com

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Working Out While Sick: Good or Bad?

This is very important question, bellow will answer the best way that we could.

Some experts use the “above the neck” rule to determine whether working out while sick is safe. Exercise is most likely safe when symptoms are located from the neck up.

When It’s Safe to Exercise

1.Mild Cold

A mild cold is a viral infection of the nose and throat.

Though symptoms vary from person to person, most people who have a cold experience a stuffy nose, headache, sneezing and mild cough.

If you have a mild cold, there’s no need to skip the gym if you have the energy to work out.

Although, if you feel that you lack the energy to get through your normal routine, consider reducing the intensity of your workout or shortening its duration.

While it’s generally ok to exercise with a mild cold, keep in mind that you might spread germs to others and cause them to become ill.

Practicing proper hygiene is a great way to prevent spreading your cold to others. Wash your hands frequently and cover your mouth when you sneeze or cough.

2.If you have aches and pains . . . listen to your body.

Giamo usually tells clients to try a workout, and if they start feeling bad after 15-20 minutes, then call it quits. In any workout, you’ll experience some discomfort associated with muscles being activated, but notice things like being unable to catch your breath or wheezing, as these are additional signs to stop what you’re doing.

“If you’re feeling fatigued or excessively tired, it’s better not to work out when sick,” says Dr. Ali. “Save your energy to allow for your body to feel better and recover.”

“Decide if you’re up for exercising, or would feel more comfortable reserving your energy,” offers Dr. Marcus. “Often times after resting for a few days when sick, people will realize they missed working out and will come back more determined than before.”

3.Earache

An earache is a sharp, dull or burning pain that can be located in one or both ears.

Though ear pain in children is commonly caused by infection, earache in adults is more commonly caused by pain occurring in another area, such as the throat. This pain, which is known as “referred pain,” then transfers to the ear.

Ear pain can be caused by sinus infections, sore throat, tooth infection or changes in pressure.

Working out with an earache is considered safe, as long as your sense of balance is not affected and an infection has been ruled out.

Certain types of ear infections can throw you off balance and cause fevers and other symptoms that make working out unsafe. Make sure you don’t have one of these ear infections before beginning exercise.

However, most earaches can just be uncomfortable and cause a feeling of fullness or pressure in the head.

Though exercise is likely safe when you have an earache, try to avoid exercises that put pressure on the sinus region.

4.Stuffy Nose

Having a stuffy nose can be frustrating and uncomfortable.

If it’s associated with a fever or other symptoms like a productive cough or chest congestion, you should consider taking some time off from working out.

However, it’s ok to work out if you are only experiencing some nasal congestion.

In fact, getting some exercise may help open up your nasal passages, helping you breathe better.

Ultimately, listening to your body to determine if you feel well enough to exercise with a stuffy nose is the best bet.

Modifying your workout to accommodate your energy level is another option.

Going for a brisk walk or bike ride are great ways to stay active even when you aren’t feeling up to your usual routine.

Always practice proper hygiene at the gym, especially when you have a runny nose. Wipe down equipment after you’ve used it to avoid spreading germs.

When Exercise Is Not Recommended

1.If you have a fever or the flu . . . skip the workout.

“The best advice is to not work out if your symptoms occur below the neck. This means not working out with a fever since you don’t want to increase your body temperature even further,” explains Jasmine Marcus, PT DPT. She’s right, and the so-called “neck check” is based on a study about exercising while ill.

Cunningham also recommends skipping exercise if you’re running a fever. That said, don’t assume the lack of a fever gives you the green light to work out when sick. “ Depending on what’s wrong, running outside in the cold or doing something to aggravate your immune system or make it fight harder may only set you back,” she notes. “Always consult your doctor if you have questions but never beat yourself up for taking a rest day if you don’t feel well. Listening to your body is key.”

“If you have a fever and/or the chills, it is always a good idea to rest and not work out until fully recovered,” says Ehsan Ali, MD. When your body has the flu, it’ll take three to five days for symptoms (such as chills, nausea, diarrhea and vomiting) to taper off. Do not exercise until you’re feeling better and you’ve been fever free for at least 24 hours.

2.Productive or Frequent Cough

An occasional cough is a normal response to irritants or fluids in the body’s airways, and it helps keep the body healthy.

However, more frequent episodes of coughing can be a symptom of a respiratory infection like a cold, flu or even pneumonia.

While a cough associated with a tickle in the throat isn’t a reason to skip the gym, a more persistent cough can be a sign you need to rest.

Although a dry, sporadic cough may not impair your ability to perform certain exercises, a frequent, productive cough is reason to skip a workout.

A persistent cough can make it difficult to take a deep breath, particularly when your heart rate rises during exercise. This makes you more likely to become short of breath and fatigued.

A productive cough that brings up phlegm or sputum may be a sign of infection or another medical condition that requires rest and should be treated by a doctor.

3.Stomach Bug

Illnesses that affect the digestive system, such as the stomach flu, can cause serious symptoms that make working out off-limits.

Nausea, vomiting, diarrhea, fever, stomach cramping and decreased appetite are all common symptoms associated with stomach bugs.

Diarrhea and vomiting put you at risk of dehydration, which physical activity worsen.

Feeling weak is common when you have a stomach ailment, increasing the chance of injury during a workout.

What’s more, many stomach illnesses like the stomach flu are highly contagious and can be easily spread to others.

If you are feeling restless during a stomach illness, light stretching or yoga at home are the safest options.

SUMMARYIf you are experiencing symptoms like fever, vomiting, diarrhea or a productive cough, taking time off from the gym may be the best option for both your own recovery and the safety of others.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.aaptiv.com

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fitness and yoga leggings