Get fit like me. It will take time and efforts but trust me it works wonders.
1: you need to focus on balance diet
2: you need to use some home remedies that helps in reducing Fat and increase your body metabolism.
3: increase protein intake
4: balance workout plan..
5: Workout for Flat stomach..
One more thing try to avoid continuous sitting, take a break of 2 to 3 minutes and have a walk..
1: Avoid Junk food
2: Drink Green Tea
3: Eat light lunch.
1: Balance diet
First Meal : Breakfast
Remember the saying..” Eat breakfast like a king, lunch like a prince and dinner like a pauper!”
The very first meal of the day,”Breakfast”..should be full of nutrients and proteins. It’s a myth that skipping your breakfast will help you to loose weight but skipping the breakfast will make you overweight.A heavy protein-rich breakfast like eggs,sprouts,cheese etc should be taken as it makes you energetic and prevent to eat extra carbs.
1: Boiled Eggs white:
“Eggs are all-natural and provide one of the highest quality proteins of any food available.One egg provides more than six grams of protein, or 13 percent of the recommended Daily Value (DV),”
Egg whites contain more than half (four of the six grams) of an egg’s protein
2 Sprouts:
Sprouts are germinated seeds of moong bean, grams and many more.
They are essential sources of vitamin K, C, fibre and other minerals. Sprouts purifies blood and helps to boost the immune system.
Fruits and juices
Fruits contains high amount of soluble dietary fibre which eliminates the cholesterol and fat from the body, prevents wrinkling of skin, hair fall & many more.
According to Research, “One should eat at least 2-3 servings of fresh fruits everyday.”
Although, raw fruits are much healthier than juices, but it helps our body to remove toxins, weight loss and better immune system.Others
There are still many breakfast that are low in calories & delicious too.Some of them are poha, upma, rawa idli, rawa dosa, sabhudana khichdi, moong daal chila etc.
Second Meal: Lunch
Moving to the next part of the diet Lunch, should be light in comparison to breakfast and good source of proteins & vitamins. To stay healthy and fit , a person should eat:-
2 Chappatis / 1 cup brown rice / 1 cup boiled rice
1 bowl Dal
1 cup Raita
1 cup Green vegetables
For most of the vegetarians, Dal is the main source of proteins and green leafy vegetables lowers the cholesterol, improves the vision & also consist of vitamin B which energize your body.
Third Meal : Dinner
The last meal Dinner, is lightest of all diet and should be taken as early as possible.The low calorie dinner comprises of
2 Wheat flour rotis
1 cup Green leafy vegetable/1 bowl Dal
1 cup Raita/1 cup Salad
Roti made with whole grains filled with soluble fibre, proteins and vitamin E.
The benefits of roti are:
-Increases blood circulation
-Easy to digest
-Prevents constipation
Whereas curd improves digestive system, minimizes the risk of high blood pressure and helps to reduce cholesterol level and boost immune system.
To stay healthy and fit , you should follow above diet and most importantly it should be taken on time that is Morning breakfast (7-9 a.m), Lunch (12-2 p.m) and Dinner (7-8 p.m).
In between lunch and dinner you can have green tea/lemon tea with some light snacks like bhuna chana, upma etc.
2: Home Remedies for Weight loss - Safe and Fast
This post is for people who are looking out for home remedies for weight loss – fast, safe and easy. So here are few best home remedies for natural weight loss. If these tips are followed sincerely on daily basis, any one can cut off extra pounds of weight easily and quickly.
So here are the few Home Remedies that we are going to recommend you to follow for Weight Loss- Safe and Fast.
Lemon, Honey with Warm Water
Green Tea
Curry Leaves
Papaya
Tomato
Water
Cabbage
Now lets discuss each one by one in detail, how to prepare these remedies, when to use and how to use
1: Lemon, Honey with Warm Water
Drinking lemon honey mixed with warm water everyday early morning with empty stomach is one of the best way to cut down pounds of fat. This mixture you can take as a replacement of morning coffee or tea.
This combination is one of the home made Indian remedies for weight loss. You mayfeel weak and hungry for the first two days, but will be then normal, so don’t stop taking this remedy if you feel weak and hungry.
Honey: Helps in mobilizing the extra fat content in various part of the body, allowing it to be used as an energy source for normal body operation and helps in purifying blood.
Lemon: contains pectin fiber that helps in preventing hunger pangs and keep you satiated for a longer time so that you don’t munch on unhealthy snacks. It also helps in maintaining the pH of the body at an alkaline stage that prevents the body from storing fat.
How to make the Mixture:
Ingredients Required: 1 Table spoon honey, Lemon juice 2 table spoon, 1 Glass warm water
Process: Take a glass with warm water. Add 1 table spoon honey, Lemon Juice 2 Table spoon and mix it well. Drink this mixture every day in the morning to gain a noticeable change.
2: Green Tea
Green tea is one of the healthiest beverage. You can have green tea at any time as it has more benefits as compared with the sugar milk tea.
Green tea is rich in antioxidants and nutrients that have powerful effects on the body.Green tea increases the body metabolism. It has poly phenol that helps in boosting fat oxidation and the rate of conversion of food consumed in to calories.
Several studies has proved that Green tea helps in cutting down pounds of abdominal fat at a faster rate.
Green tea also has small amounts of minerals that are important for health. Try to go for good quality of Green tea brands as lower quality brands contains excessive level of Fluoride .
Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.
Apart from weight loss Green tea has other benefits listed below.
Lowers Cholesterol
Protects your brain.
Diabetes
Heart disease
UV Protection
Healthy Gums And Teeth
3: Curry Leaves: This is basically an Indian remedy and most popularly used in southern part of India. Curry leaves are added in each and every curry, it not only flavor up the curries but it has several health benefits .
Most important health benefits of curry leaves is that it helps in weight loss, helps in lowering cholesterol level in body.
Curry leaves lowers bad cholesterol level present in the body. Eating curry leaves for weight loss has powerful nature in burning excessive body fats.
Eating curry leaves helps body in getting good shape by burning unnecessary fats and cholesterol. Using curry leaves in cooking dishes will not make any difference in your body weight. Chewing or eating curry leaves in a right form and regularly gives you good weight loss results.
Researchers suggest that curry leaves contains mahanimbine, an alkaloid that helps in cutting down extra pounds of fat .
Apart from weight loss ,in-take of curry leaves lowers the hair fall rate.
4: Papaya: is one of the well known fruit with low fat, cholesterol free and low calorie nature. Papaya is special for weight loss because it contains Vitamins, iron, calcium, riboflavin and also few enzymes so you can say it as an all rounder fruit.
Many of you will be wondering how papaya helps in weight loss, as papaya ishelps body in correcting digestive system problems such as constipation, rotting waste and many more. So if our body digestive system is strong and excretory system functions properly then it becomes really easy to shed the extra unwanted weight.
Basically papaya does two thing: detoxifies the body and burns fat.
If someone consumes papaya as its dinner replacement, then he/she will see the noticeable changes in few weeks.
You can try out something new by preparing a fruit salad based on ripe papaya. Cut cubes of papaya and other preferred fruits of your choice along with some powdered spices.
5: Tomato: Eating more tomatoes will help you in cutting down extra pounds of fat . You can eat tomato as raw or put them in your salad, or soup it up, It doesn’t matter how you eat tomato, matter is that you eat tomatoes.
Tomato can act as “super star” vegetable in reducing extra body fat. Tomatoes are very low in calories; a medium-size tomato is just 22 calories and a large tomato is 33 calories. Even an entire cup of cherry tomatoes is just 27 calories.
Tomatoes are indeed rich in vitamin C, that antioxidant plays a key role in maintaining a healthy immune system.
6: Water: Drink plenty of water through out day. Drinking more water make you feel full without consuming any cup of coffee, cold drinks and snacks that will make you gain more weight.
If water intake in body is more then you willautomatically consume less calories because water intake present in your body make you feel full, so less amount of calories will be consumed and consuming fewer calories on a daily basis can help speed weight loss.
Intake of full glass of water before, during, and after a meal to aid digestion and speed weight loss from the water. The water will help your body to break down the food and absorb its nutrients.
According to the Food and Nutrition Board at the Institute of Medicine, healthy women should Intake about 11 cups (91 oz.) of water whereas healthy men should around 15 cups (125 oz.) of water a day, from all food and beverages.
Water in-take can be increased more by taking soup, pulses, fruits that contain a high percentage of water.
Warm water intake increases body temperature, which increases the metabolism activity in body. An increase in metabolic rate allows the body to burn more calories throughout the rate.
So it is recommended to drink a one glass of warm water every morning to increase metabolism activity at very start of the day.
So drink more and more water .
7: Cabbage: is high in antioxidants, including vitamin C. It’s also high in fiber to keep you staying full for longer periods of time. Cabbage also contains calcium, potassium, magnesium, vitamin A, and vitamin K.
As cabbage is packed with high levels of fiber, which keeps your bathroom schedule regular. So if your body bathroom schedule regular then it becomes really easy to shed the extra unwanted weight.
Cabbage can be consumed in various ways i.e. Mix with salad, cabbage curries ,cabbage Juice. It doesn’t matter how you eat cabbage, matter is that you eat cabbage .
One more thing cabbage does not burn body fat. As we know that for losing body weight you need to burn more calories in a day than you consume, or you can opt a substitution by choosing low calorific value vegetable like cabbage.
Key is, all these remedies will work perfectly, if you follow proper diet plan and exercising daily. If you think that only intake of these remedies without any diet plan and exercise will reduce your extra body weight then my friend you are wrong.
If you are looking for diet plan, please read our Diet plan for exercise check our postReduce Weight Naturally
3: few high rich protein sources for vegetarian .
You can refer our previous article in case you need a Balance Diet
Milk: If you can digest milk , consume around 1 to 2 litre in 2 to 3 shifts a day, either in morning or evening. Mix with some protein supplements like Protinex or Nestle Resource High Protein. Both are great sources, and palatable. ( 25 gm protein ).
Eat pulses, rajma, chickpeas with chapati, these are easily available in market at cheaper rates.
You can have milk with black Chickpeas soaked in water. Chickpeas are high in protein contains 20gm protein in 100gm of chickpeas.
Drink Soya milk once a day , natural flavor ( 200ml pack has 7 gm protein , low calorie ).
Use multi grain flour chapati's ( Soya, barley,maize).
You can have raw paneer or paneer curries as paneer is high in proteincontains 20gm protein in 100gm .
Chapati has protein,salads have protein,oatmeal has protein, muesli has protein. Generate combinations as per your taste.
Include a whey protein shake ( 2 scoops a day, one scoop contain 25 gm of protein ). But start whey protein shake after 2 -3 months of workout.
4: Workout Plan:
Through Exercising:
Lets first start with what exercises we need to follow for reducing weight.
Before start of exercises ,you need to follow below two points
How much you are over Weight(check BMI as per your height)
What exercises you need to do as per your body capability.
a) How much you are over Weight(check BMI as per your height)?
If you are over weight for more than 5 kg:- If your body comes under this category , you need to focus more on running, Initially for one week go for brisk walking, please don’t try to run for one week, if you try to run for then you may get cramps in your legs or you may feel more pain in legs.
First day : walk slowly for first 10 minutes for warm up then go for brisk walk for another 5 minutes then again walk slowly for 10 minutes. then stop and rest no more walk .
Second day: walk slowly for first 10 minutes for warm up then Walk for brisk for for 7 minutes again walk slowly for 10 minutes. then stop and rest no more walk.
keep doing the above two steps for one week by doing this your body will become immune for sudden cramps and you won’t feel leg pain and your body stamina will be build up.
Second week: walk slowly for first 5 minutes for warm up then go for brisk walk for another 10 minutes then go for 5 minutes Run(not to fast not to slow approx speed of 8-10Kph), then again walk slowly and brisk walk and run.
Continue this for one week to two week & after that your body will slowly build up stamina for running..
From third week on wards try to increase brisk walk time and running time, more you run more calories you will burn.
If you Body over weight is less than 5 kg: you need to follow the same steps which are mentioned above, but your first week instruction will be second week instruction of If you are over weight for more than 5 kg.
Benefits of running we will discuss in other Blog post
b) Rope Skipping:
If you know how to jump rope, you are lucky and “let’s get ready to rumble”. If not, no worries it is easy to learn!
– Imitate a jump-rope workout for a couple of days:
Hold the rope in one hand on your side and rotate your wrists in time with your jumps. The jump should be small, on your forefeet (balls of your feet) and keep it light. Basically the rope should hit the floor when the balls of your feet are not on the floor. you may feel silly, but you will learn timing and coordinating your body to use the rope.
Start doing this exercise once you are completed one month running period, else there are chances of getting cramp , start will 5 if you don’t know skipping , then slowly slowly you can go as per your strength.
This exercise you can do as a warm up exercise also.
c) Cycling: Basically it’s an Aerobic exercise, cycling is a best way to reduce lots of steady pounds Steady cycling burns approximately 300 calories per hour.If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year.
Cycling is one of the best exercise that helps a lot in controlling and reducing body reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.
d) Aerobic Workout: Cycling, Running, Summing are also part of an Aerobic workout apart from these you can do some stretching exercises that will help in reducing body fat.
Aerobic exercises you can do in you home ,no need to go to gym you can put your favourite songs while doing Aerobics that will motivate you.
During Aerobic Activity your body movements are fast and large part of body muscles go under movement , that maximizes the amount of oxygen in your blood and metabolism of the body is increased and more number of calories are burnt.
Sample Aerobics exercises are shown in image , detailed description of Aerobic exercises we will cover in next post.
e) Swimming: This exercise might not be in first place if you going for weight reduction but it can No other exercise or workout burns more calories , boost body metabolism and maximizes the amount of oxygen in your blood.
An easy swim burns around 500 calories an hour, while a vigorous effort can reach up to 700 calories an hour
Swimming exercise provided workout for lower body, upper body, core, and back will all be worked and strengthen during a good swimming workout, you can go for 4 to 6 days swimming workout.
Aerobic Workouts at Home for a flat, sexy tummy.....
As now days every 4th person is facing the problem of having big belly, this is mostly common in people who spends most of their time in sitting in offices with no workout
There can be various reason for having a big tummy like....
Improper sleep
Sedentary Lifestyle
Over eating
Genetics
It look very awkward when you are lean and you have very big belly, so just imagine how your tshirt /shirt look like.
A bigger belly not only affects your wardrobe, it also sets you up for health problems.
I will begin this blog post by stating various tips to how to get rid over extra belly fat. Remember one thing there is no short cut or magic to get flat, sexy tummy, only way to reduce weight are Through Exercising and Balance diet.
The most important thing is you need to be motivated,because changes will not be seen in one or two days.So be confident ,stay motivated , you hard work will be paid and changes will visible
So lets start with what exercises we need to follow for a flat, sexy tummy:
a): Mountain Climbing
Start your Ab's workout with this exercise, Mountain Climbing exercise is among the few workout exercise which provide complete abdominal workout.
This exercise engages most abdominal muscles in your body resulting burning more calories in less time.
How to do this exercise:
Step 1: You need to begin with the push option position.
Step 2: Then you need to bring your Knees towards the chest.
Step 3: During the knee motion you need to maintain your lower section straight.
Step 4: Slowly take back the knee and again make body in push up position,
Step 5: Do the above steps with another leg.
Step 6: Continue this exercise for 3 sets alternatively.
Note: if you are new to this exercise perform knee movement towards chest slowly , once your body is build up then go head with quick one.
b): Full Plank Exercise:
This Exercise is an interesting one as you will find rarely few people who are excited about this exercise. Plank exercise helps in building up your core,upper, lower body so its a good and complete exercise.
For doing this exercise you don't need any equipment, you just need a bit of space where you can adjust your complete body.
How to do this exercise:
Step 1: You need to begin with the push option position.
Step 2: Bend you elbows in 90 degree position.
Step 3: Rest you body weight on your forearms and hold your body straight.
Step 4: Align your body to form a straight line from shoulders to ankles.
Step 5: Hold your body in this position as long as you can.
Step 6: Your target should to hold you body in this position for minimum of 1 minute.
In Initial stage try to do hold your body for 30 seconds ,slowly slowly build you body stamina to hold body for more than 2 minutes.
If the plank is to much for your elbows you can perform it with extended arms, always leave a small hollow in your hands to protect the wrists.
c): Side Plank This exercise is another variant of Full Plank Exercise.
This exercise helps in building up your Spinal Stability strength ,core,upper, lower body so its a good and complete exercise.
How to do this exercise:
Step 1: You need to lie down your body one side with your legs stacked and fully extended.
Step 2: Then slowly raise your body up with help of your elbows and fore arms.
Step 3: Hold your body in this position as long as you can.
Step 4: Your target should to hold you body in this position for minimum of 1 minute.
Step 5: Continue this exercise for 3 sets alternatively.
d): Reverse Crunches: This exercise is basically for the lower section of the abdominal .
How to do this exercise:
Step 1: In this exercise you need to lie down your body
Step 2: Then slowly raise your leg to form a 90 degree angle between your leg and back lying on ground.
Step 3: Place your hands facing the ground on either side of your body
Step 4: While your are raising your leg Inhale as much air as you can.
Step 5: Exhale and lower your legs back to starting position.
Note : Do not drop you legs suddenly , lower down your legs in a slow motion and exhale all the air intake . Do 15 to 20 repetitions of this exercise for better results.
e): Bicycle Crunch : The bicycle crunch is an excellent exercise for building building up your core,upper, lower body and helps in toning the thighs.
For doing this exercise you don't need any equipment, you just need a bit of space where you can adjust your complete body.
How to do this exercise:
Step 1: In this exercise you need to lie down your body
Step 2: Place your hands below head , do not lock your hand or don't try to raise your head by hand support.
Step 3: Then slowly lift your shoulder blades.
Step 3: Then first slowly try to pedal your legs like bicycle .
Step 4: Then drive right elbow toward left knee while extending right leg
Step 4: Switch sides to complete 1 set , perform same for other side as mentioned in above steps.
Step 5: Do 15 to 20 repetitions of this exercise for better results.
Do these exercise s 2-3 times in a week, you will see the noticeable change in few weeks, While doing exercise if you don’t feel your abs after this you need to make sure you are doing them properly.
As we know our body responds more to changes , so don't do the same exercise for long time, do some changes in your current routine exercises either by increasing no of repetitions or changing the order or by changing the exercise plan.
If you need any help in changing your exercise plan, please drop you queries in comments we will get back to you for sure.
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