If You Want to Burn Fat, Here's Why You Might Want to Skip the Run and Go For a Walk

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While nothing compares to the calorie-burning power of going for a run or lifting some heavy-ass weights, don't discount the huge benefits of walking for weight loss! Many experts, including celeb trainer Harley Pasternak, say one of the best ways to stay active is to walk and get more steps in each day.

Harley said that you actually burn more fat when you walk than when you run, because of the way our body uses energy stores. "Believe it or not, a greater percentage of your calories come from fat when you walk rather than when you run," he said. "The faster you run, the greater percentage of your calories come from carbohydrates."

It's recommended to get in 10,000 steps a day, which is about four to five miles, depending on your stride length. If you're walking at a moderate pace, this will take about 100 minutes. If you're really picking up the pace, it'll take closer to 75 minutes. 

According to Harley, "People who are more active throughout the day are actually leaner, healthier, fitter, and live longer than those who are sedentary throughout the day and then just do an hour Spin class three or four days a week." So try to get moving throughout the day if you can — all those steps add up to miles! Take three 10-minute walks, or if that's not possible, aim to take a 30-minute walking break in the middle of your day. Here's how many calories you'll burn in 30 minutes:

120	91	108	210
130	99	122	225
140	107	135	240
150	115	148	255
160	124	162	270
170	132	176	285
180	140	189	300
190	148	202	315
200	156	216	330

Walking not only burns calories, but if you're outside, the fresh air and sunshine can give your mood a boost. Walking also improves mental clarity, can give you more energy, and can help you sleep better. You'll always feel better after taking a walk!

Source:  https://www.msn.com/en-in/health/fitness/if-you-want-to-burn-fat-heres-why-you-might-want-to-skip-the-run-and-go-for-a-walk/ar-BBJjmMt

Fast Weight Loss Tips

Fast Weight Loss Tips

Are you interested in losing weight?   If you are, are you in a hurry to do so? While it is advised that you do not rely heavily on fast weight loss, also commonly referred to as rapid weight loss, there are many individuals who do.  If you are interested in losing weight, as quickly as possible, you will want to continue reading on.

One of the many ways that you can go about achieving a fat weight loss or rapid weight loss is by reducing the foods that you eat. When reducing your food consumption, it is important that you only reduce your consumption a little bit.  Unfortunately, many individuals who want to achieve fast weight loss think that they need to stop eating altogether, even if it is for two or three days.  That is something that you do not want to do.  Once you resume eating again, you will likely gain all of your weight back, almost automatically.  It is also important to mention that starving yourself is dangerous to your health.

In conjunction with reducing your food intake, it is advised that you reduce the amount of sweets or junk food that you eat. For fast weight loss, you will want to completely eliminate junk food from your diet, even if it is only for a short period of time. This means that if you want a snack, you should grab an apple or an orange instead of a chocolate bar or a bag of chips. With candy and other sweets being high in calories, you may see a significant decrease in your calorie consumption by eliminating them from your diet.

Exercise is another way that you can go about achieving fast weight loss. The thing about using exercise to achieve fast weight loss is that it is a little bit tricky. With exercise, you may not notice a significant weight loss right away.  For instance, it typically takes most individuals at least a week or two to notice an improvement in their appearance with the use of exercise. With that in mind, the more overweight you are, the sooner you may see a decrease in your weight, often quickly.

In keeping with exercise to lose weight, exercise is important to losing weight, as it helps to limit your calorie intake.  When you burn off calories, with the use of exercise, your body absorbs less calories. This is what makes it possible for you to lose weight.  Although your first though may be to start exercising as much as possible, right away, you may want to refrain from doing so.  If you aren’t usually physically active, it is best to start out slow.  This should significantly reduce your risk of injuries.

Another one of the many ways that you may be able to achieve fasts weight loss or rapid weight loss is with the use of a cleanse.  These cleanses are commonly referred to as colon cleanses or weight loss cleanses.  Cleanses work by removing toxins and extra weight, actually waste, from your body.  It has been said that most individuals have at least seven or eight pounds of waste stored in their bodies.  A weight loss cleanse or a colon cleanse should help remove those toxins from your body.

Should you decide to try a colon cleanse or a weight loss cleanse, to help you achieve a fast weight loss, it is important that you read all directions given to you. Some cleanses have a strict diet that you must follow. For the fastest weight loss, you may want to examine liquid cleanses, instead of those in pill formats, as they often produce the quickest results.

The above mentioned fast weight loss tips may help you achieve fast weight loss, even if it is only a small weight loss. As a reminder, it is important to proceed with caution. While it is more that possible for you to achieve your fast weight loss goal, it can also be dangerous to you and your health.

Don't Fall For These 12 Weight Loss Gimmicks

LOSE WEIGHT, NOT MONEY

Losing weight requires both rock-solid commitment and a plan for reaching and maintaining the goal. There's no shortage of weight-loss strategies out there, but the trick is finding one that doesn't chomp away at your wallet or your health. (Some diet foods actually make it harder to lose weight.) In truth, nothing beats eating right and moving more (that means daily) as a path to losing weight. Here are 12 gimmicks to avoid on your slim-down journey.

DIET CREAMS

It sounds ridiculous, but self-proclaimed weight-loss and "trimming" creams actually exist. For $50 or more, there are creams that invite users to rub them in, sit back, and watch their midsections (or wherever) start to shrink. Really? Experts stress that any weight-loss strategy that promises results without exercise and proper nutrition is surely a gimmick. Online reviews of these products say that effects were noticeable only when the cream was augmented by exercise.

7-MINUTE WORKOUTS

There's no question that losing weight takes time that's not always available, which makes working out for a mere seven minutes particularly appealing. But experts say that just isn't enough. A small amount of exercise is certainly better than nothing, but any significant benefit from this workout routine requires several consecutive repeats. Suddenly, a seven-minute workout mushrooms to a commitment of at least 21 minutes. Don't be fooled by the hype.

THE OBALON BALLOON PILL

The Obalon balloon pill is just what it sounds like: Weight loss seekers swallow a pill that contains a deflated balloon. Attached to the pill is a thin tube that doctors use to inflate the balloon once the pill is inside the stomach. Up to three pills can be swallowed at a time and remain in the stomach for several months to create the sensation of being full, with the idea of limiting the amount of food eaten. Available in the European Union since 2014, the pill was approved for use in the U.S. by the Food and Drug Administration in 2016. But there are concerns that the balloon could burst or press on organs, causing bleeding, blockage, or infection -- with potentially harmful consequences.

DIET PILLS

It's possible to shed pounds with diet pills, but ongoing use -- and expense -- is necessary to keep the weight off. Moreover, experts at Mayo Clinic note that research about the pills' effectiveness is slim, express qualms about the ingredients, and caution that they can have unpleasant side effects, such as irregular heartbeat, upset stomach, loose stools, and insomnia. Only a handful of weight-loss pills have been approved by the FDA. Bottom line: Diet pills are no substitute for lifestyle changes.

NO-CARB DIET

This diet plan has been around for ages but is most commonly remembered as the Atkins diet. Sure, it produces results at the beginning, because eliminating carbohydrates causes the body to retain less water. But shedding water weight is a quick fix that doesn't last, and shunning all carbs starves muscles of their energy stores. No-carb dieters end up feeling moody and lethargic. Carbohydrates such as sweet potatoes and whole grains belong in a well-rounded diet, says fitness expert Kami Blakeman, and are best consumed after a workout when the body can process them efficiently.

OTHER ELIMINATION DIETS

Eating healthy is a critical component of any weight-reduction plan, and that means a balanced diet full of fresh fruits and vegetables, whole grains, lean protein, and minimally processed foods. Weight-loss plans that eliminate any key source of nutrition are unlikely to deliver healthy and sustainable outcomes.

WAIST TRAINING

Celebrities such as the Kardashian sisters, Jessica Alba, and Amber Rose have acknowledged using a corset to "train" their waists to a slim-as-all-get-out size. Really, though, this weight-loss hack will just make you uncomfortable and look oh-so pinched. It can even damage internal organs and ribs, according to Women's Health. Again, any device that purports to produce weight loss without a healthy diet and exercise routine is likely a gimmick.

VERY LOW-CALORIE DIETS

A crash diet will come back to bite you. Starving a body of essential nutrients to lose weight quickly is counterproductive. Instead of burning off pounds, this strategy burns muscle. Less muscle means a slower metabolism, which is precisely the wrong outcome. Plus, this type of weight-loss plan can't last. Weight will evaporate quickly (most being water weight), but then what? Fans of this approach are doomed to regain the weight once normal eating resumes.

SHAKES

Many dieters turn to shakes or smoothies as a snack or meal replacement. But if a serving contains less than 10 grams of protein -- the minimum needed to build muscle mass -- any lean muscle developed by working out will wind up eating itself. Weight may disappear quickly with a shake diet, but it isn't the right type of weight to lose. Check the ingredients carefully and choose a brand that's low in carbohydrates and sugar and loaded with vitamins, as well as enough fiber to maintain a healthy digestive tract. Spurn anything with trans fats or saturated fats. Brands such as Pure Protein and Atkins meet these criteria, but a little sleuthing for online recipes to make at home can save money.

DIURETICS

Like some other weight-loss gimmicks, diuretics focus on loss of fluid, which is anything but a long-term solution. Taking a diuretic creates an imbalance in body chemistry. Along with water, essential minerals such as potassium and magnesium are lost. Counterintuitively, diuretic pills can work against the body by causing it to swell from dehydration.

BODY WRAPS

The process of wrapping the body tightly in hot towels claims to take inches off the waist in just one short session. The idea is that the body will lose water weight quickly, not unlike the effect of diuretics. While weight loss can be dramatic, it's only temporary. Also, the quick loss of water can shock to the body resulting in low blood volume caused by severe dehydration. Dehydration can also cause light-headedness and irregular heart rhythms.

DIETS THAT SOUND TOO GOOD TO BE TRUE

Some diets sound deliciously appealing -- there's the cookie diet, the candy diet, and the grapefruit diet. But think about it: Does eating four to six cookies a day really seem like a sustainable path to weight loss? Again, if the plan doesn't entail a lifestyle change that includes exercise and a balanced diet, it's probably a gimmick.

Source: https://www.msn.com/en-in/health/fitness/dont-fall-for-these-12-weight-loss-gimmicks/ss-BBHVxSC#image=13

11 Foods That Can Help You Sleep Better

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BY SARAH JIO

Apr 8, 2016

Trying to get more shut-eye? Take a look at your diet. Eating the right foods in the hours before you hit the hay may help you fall asleep faster, say experts, and even improve the quality of your sleep. Keep reading for your get-sleepy grocery list, and remember to stop noshing two hours before bedtime to give your body enough time to properly digest.

1EDAMAME

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Craving a salty snack before bed? Turn to lightly salted edamame, says Dr. Dalton-Smith—especially if you're dealing with menopause-related symptoms. "The natural estrogen-like compounds found in soy-based products can be very beneficial in controlling those nighttime hot flashes that can disturb your sleep," she says. If it's crackers and dip you're craving, try making this easy edamame recipe: In a food processor, blend together 2 cups of shelled, cooked edamame with 1 tsp salt, a drizzle of olive oil and 1 clove garlic (optional) until smooth.

2HARD COOKED EGGS

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If you have trouble staying asleep at night, it may be because you didn't eat a pre-bedtime snack high in protein, or perhaps your snack was too high in simple, high-sugar carbohydrates, like cake and candy. "The problem with simple carbs is that they can put you on a 'sugar roller coaster' and drop your blood sugar while you're sleeping, causing you to wake at 2 or 3 in the morning," says Dr. Teitelbaum. A better bet? "Eat an egg, cheese, nuts or other protein-rich snack instead," he says, "so you can not only fall asleep, but stay asleep."

3MISO SOUP

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You love to order this comforting, broth-based soup in Japanese restaurants, but keeping a few 8-ounce packs of instant miso soup at home may be key when you're having trouble falling asleep, says Stella Metsovas, CN, a nutritionist in Laguna Beach, California. Here's why: Miso contains amino acids that may boost the production of melatonin, a natural hormone that can help induce the yawns. Bonus: Research shows that warm liquids like soup and tea may also relieve cold symptoms, helping you sleep better when you're feeling under the weather.

4CEREAL

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There's no need to feel guilty about having a small bowl of cereal before bed, especially if it's a low-sugar, whole-grain cereal. Not only is it a healthy snack (make sure you top it with milk to give your body the protein it needs), but it may also help you snooze. "Complex carbohydrate–rich foods increase the availability of tryptophan in the bloodstream, increasing the sleep-inducing effects," says Dr. Dalton-Smith. Bonus: Top your bowl with a sprinkling of dried cherries (see above) for extra help catching your zzz's.

5BROCCOLI

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What you eat during the day could help you feel well-rested tomorrow morning. A study in the Journal of Clinical Sleep Medicine found that the more fiber in a person's diet, the more time they spent in restorative sleep. On the other hand, researchers found that people who ate a lot of saturated fat spent less time in the deep-sleep phase. Opt for fiber-filled foods like beans, broccoli and raspberries, and cut back on foods high in saturated fat, like bacon, steak, butter and cheese.

6DAIRY

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Yogurt and milk do contain tryptophan, notes Dr. Dalton-Smith, but also have a surprising sleep-inducing nutrient: "Calcium is effective in stress reduction and stabilization of nerve fibers, including those in the brain." That means a serving of your favorite Greek yogurt before bed can not only help you sleep, but also help you stop worrying about the weird thing your boss said earlier at work.

7BANANA

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Worried about falling asleep tonight? Have a banana before bed, says Saundra Dalton-Smith, MD, an internist and the author of Set Free to Live Free: Breaking Through the 7 Lies Women Tell Themselves."Bananas are an excellent source of magnesium and potassium, which help to relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin, the brain's key calming hormones." Try this tasty and incredibly simple bedtime smoothie: Blend one banana with one cup of milk or soy milk (and ice, if desired). Pour and enjoy!

8OATMEAL

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You eat it for breakfast, but could a bowl of warm oatmeal help you get more rest? Yes, says Stephan Dorlandt, a clinical nutritionist based in Southern California. "Think about it," he says. "Oatmeal is warm, soft, soothing, easy to prepare, inexpensive and nourishing. It's rich in calcium, magnesium, phosphorus, silicon and potassium—the who's who of nutrients known to support sleep." But go easy on the sweeteners; too much sugar before bed can have an anti-calming effect. Instead, consider topping your bowl with fruit, like bananas (see above).

source https://stumble.it/2F5H6BY

9TEA

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Yes, avoiding all caffeine in the evening hours is key, but some decaf varieties can help get you into sleep mode, says Dr. Teitelbaum. "Chamomile tea is a very helpful and safe sleep aid," he says, adding that green tea is another good choice. "Green tea contains theanine, which helps promote sleep. Just be sure you get a decaf green tea if drinking it at bedtime." Experts recommend trying a 1-cup serving of the hot stuff.

10CHERRIES

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Oddly, a glass of cherry juice may be an effective way to fall asleep faster, says a team of researchers from the University of Pennsylvania and University of Rochester. In their study, they found that cherries, particularly tart cherries, naturally boosted the body's supply of melatonin, which helped people with insomnia. While the jury is still out on how much juice or how many cherries are needed to make you sleepy, experts say sipping a glass of cherry juice (available at most natural foods stores) or having a serving of fresh, frozen or dried cherries before bedtime couldn't hurt.

11ALMONDS

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"Almonds are a winner," says Jacob Teitelbaum, MD, medical director of the Fibromyalgia and Fatigue Centers, and author of the bestselling book From Fatigued to Fantastic! "They contain magnesium, which promotes both sleep and muscle relaxation," he says. "And they have the added benefit of supplying proteins that can help maintain a stable blood sugar level while sleeping, and help promote sleep by switching you from your alert adrenaline cycle to your rest-and-digest cycle." Try this bedtime snack: Have a tablespoon of almond butter or a 1-ounce portion of almonds to help your body relax.

A Few Quick Tips About Reduce That Stubborn Fat With Hiit

Reduce that Stubborn Fat with HIIT

Everyone seems to be worrying about ways to lose weight; weight loss is a national emergency. Most people in their attempt to lose weight forget to try being creative; creativity is missing out on people. Here is a creative way to lose weight, and it is called interval training.

Also known as High-Intensity Interval Training (HIIT), this is a cardio respiratory training which involves short duration of high-intensity exercises tied with lower intensity intervals of active recovery. It is basically exercising almost above 80 percent of your maximum heart rate. You can include outdoor activities that are fun, such as running, cycling, swimming, or you could also use equipment such as treadmills and elliptical runners or stationary bikes. Yes, High-Intensity Interval Training is definitely trying and very challenging. It involves challenging workouts such as sprints for a short span of time. Tiring for sure, but gives good results.

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How does High-Intensity Interval Training Work

This is a unique exercise that is especially good because it can burn fat even after you are done with your workout. This, of course, you cannot experience elsewhere. This happens because while you are working out, your body is not being able to bring in enough oxygen. Your body starts to accumulate a debt of oxygen that gets repaid post your workout hour to get back to normalcy. The results of this are astonishing, you will find that your metabolism has been revived for hours.

The Workout

You should at first warm up for about ten minutes before you begin your exercises. You must increase the intensity gradually.

Outdoor Running

You should start by jogging and then slowly increase your pace and finally sprint at the end. You should also try and walk I between so that you do not get tired too soon.

Burpees

Next up you are to do some burpees. These are done starting from a standing position and then drop a squat with your hands on the floor. Then you should thrust your legs back to assume a push-up position. In the end, once again you could return to squat and then to your standing position. You could also do mountain climbers or jumping jacks. 10 reps first round, 15 reps second round and 20 reps third round. It should be done non-stop without any rests.

Dips

This is another great exercise that works; it works your upper body. Hang from two parallel bars and keep your arms straight while keeping your shoulders positioned above your hands. Then you should lower your body until you have your arms bent at a 90 degrees angle. Then left and repeat this exercise. Do three sets of 15 reps each.

Jump Rope

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There is no need for an introduction to this exercise, a great full body exercise; the jump rope should be done without any stops.

Pull Ups

Here is one for your arms, shoulders and of course your back muscles. This gives you shape. Hang from a bar with your arms extended and your palms facing away from your body. Then you should pull your body up until you have your elbows bent and you have your head is higher than your hands. Three sets of 10, 15 and 20 reps.

Oblique Twist

Sitting on the floor, keep your knees bent with your toes towards the ceiling. Lean slightly on your back until your abs contract, cross fingers about a foot in front of your belly button and move your hands towards the floor on your right side and then to the floor on your left side. Repeat.

Lunges

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Stand on a flat surface and step forward with one leg and bend down until the front knee is at 90 degrees and the back knee is almost touching the surface, while you keep your body straight. Push back with your front leg to a standing position and repeat the exercise with the alternate leg.

The Benefits

The High-Intensity Interval Training is good because it improves your metabolism. You tend to consume more oxygen when you are doing HIIT, compared to exercises that are slow and more relaxed. So, your metabolic demand increases due to the short intense workout and there is an increase in your post-exercise metabolism.

High-Intensity Interval Training will enable you to achieve your goals without you having to spend too much time in the gym. Additionally, now your body would know how to utilize oxygen in a demanding activity.

Source: https://www.msn.com/en-in/health/fitness/reduce-that-stubborn-fat-with-hiit/ar-BBIWexO