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Many people struggle for long periods to try and get in shape. Having a fit body is not an easy task. However, it is completely worth it. You will need to put in some effort and have the willpower to start getting healthy and get the body of your dreams. Luckily, numerous innovative ways are being developed to help you lose the extra fat pretty quickly and painlessly. Here are some modern-day practical tips to help you lose weight and get in shape fast.

Try Intermittent Fasting

Even though this method is not entirely new, intermittent fasting has grown rapidly in popularity over recent years and is used by millions of people worldwide. The great thing about intermittent fasting is that it does not restrict you from eating all the types of food that you love. You can consume all your favorite foods and drinks, just at the right time. You will need to plan your meals and schedule a time for fasting where you can only drink water without consuming any extra calories. This will give your body the chance to digest and process the calories that are already existing and help you burn more fat.

Follow Online Classes

The key to losing weight is not just eating balanced food but also exercising more often. If you are struggling to find the time to join a gym or work out, then you can always try following online classes from the comfort of your own home. If you have a smart device, you can download a fitness coaching app and start exercising whenever and wherever you think you can. This way, you can stay active and train your muscles without ever having to worry about gym memberships or busy schedules. The great thing about online classes and coaching apps is that most of the time, they are totally free. So, you will end up saving money and staying fit all at the same time.

Mix Body Workouts

When it comes to exercising to lose fat, you will need to start mixing your workouts so that your muscles get toned properly. It could be a good idea to find a professional coach who can guide you down the right path and help you find the right exercise mixture that works for your body type and needs. Alternating between your workouts can help you tone your body quickly and effectively so that you do not end up gaining any weight after a short period of time. It is important that you follow an experienced coachs advice when it comes to mixing your cardio workouts. This is so that you do not end up harming yourself or put in too much effort without seeing any good results in the end. Alternatively, you can do your own research online to find a suitable workout routine that works for you and start training yourself gradually.

Consume Carbs Rationally

For many people, losing weight means cutting out on carbs entirely. However, this may actually end up being incredibly unhealthy. Your body needs carbs to burn, just like all the other nutrients it needs to consume. However, since carbs contribute significantly to weight gain, you will need to consume them more rationally than anything else you eat. The key is finding the right time to eat the starchy meal elements and the right portions that can get your body to burn all the extras and take the excess fat out in the process.

Hydrate and Eat More Greens

A key factor in losing weight quickly and effectively that many people do not realize is hydration. Your body is made up, so when you hydrate more, you help your organs function better and help increase your own metabolism rates. You can stay hydrated by drinking water as often as you like, as well as consuming more greens. Fruits and vegetables are usually high in water and fiber, which help your body stay well hydrated and nourished. Plus, aids in fat loss.

Losing weight can seem like a challenging process. However, if you have the willpower and are keen on putting in the energy and effort it takes to start this journey, you can get in shape in no time. Make sure you follow the advice of experienced professionals, whether at the gym or online. Remember to stay hydrated and consume balanced meals to increase your metabolism rates and start getting fit. Above all, keep in mind the body you desire. It all comes down to making changes to your lifestyle rather than just committing to a certain diet for a specific amount of time. This way, youll not only look better, but youll feel healthier as well.

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Practical Modern Day Solutions To Lose Fat And Get In Shape Faster The Katy News - thekatynews.com

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Aug 28th, 2021 | Filed under How to Lose Weight Quickly

There's no denying that exercise is crucial for losing weight and leaning out, and while all forms of exercise are helpful in keeping you active and well, there happen to be a few exercises in particular that are most beneficial in targeting the belly region and blasting fat.

Michael Mosley, MD, the inventor of The Fast 800 Diet, knows the importance of regular activity and cardio in particularwhen you're getting your rate up fast and can really break a sweat.

When you're looking to burn belly fat and work your core and abdominal muscles, which happen to be the trickiest area to shed weight in, staying consistent in your regular workouts and leading an active life is key.

While we cannot say that exercise will get rid of belly fat unless there are other measures in place (think: diet, regular sleep and lower stress levels), it can be beneficial in speeding up the weight loss process and preventing weight gain in the future. And it lowers risk of disease later in life, since you're limiting visceral fat, which is the fat found in the belly, according to research.

"While exercise alone will not help you lose the stubborn fat from round your middle, it can be crucial for helping reduce the risk of re-gaining fats as well as lowering blood sugar levels and improving insulin sensitivity," he said over interview with Express. To learn the best exercise for melting fatand to learn some great workouts to tryread on. And for more great exercise advice, don't miss the Secret Side Effects of Lifting Weights for the First Time, Says Science.

The best forms of exercise for melting fat the fastest are those that are high in intensity and can torch calories in the shortest duration of time. Running and cycling are two excellent choices, as well as walking as a means to avoid a sedentary lifestyle and get those steps in; however, the greatest form is high-intensity training, also known as HIIT.

"Research has shown the extraordinary impact that ultra-short bursts of HIIT (high-intensity interval training) can have," said Mosley. Plus, it's the most effective and easiest way to include it in a regular busy schedule (which we all have, right?). You can definitely squeeze a HIIT workout in between social gatherings, mealtimes with the family, work appointments and more.

HIIT requires moves that include jumping work, such as squat jumps and tuck jumps, as well as weighted moves that include cardio, such as manmakers and kettlebell swings, since they will spike your heart rate in seconds but also strengthen muscle and burn fat simultaneously.

So, together it's a full-body workout that can bring major results, especially the belly region, as these moves are activating your core muscles.

You can take it up a notch by adding in specific core moves, like planks or plank jacks for that added cardio or renegade rows with weights, which are also done in a plank position. And for more great exercise tips, don't miss The Secret Tricks for Convincing Yourself to Exercise, Say Experts.

According to a meta-analysis of more than 786 studies published in The British Journal of Sports Medicine, interval training is vastly more effective at reducing body-fat percentage compared to moderate exercises, including walking and jogging. "Interval training and [moderate-intensity continuous training (MOD)] both reduce body fat percentage," conclude the researchers. "But interval training provided 28.5% greater reductions in total absolute fat mass than MOD."

In another meta-analysis published in the journal Sports Medicine, researchers found that high-intensity interval training (HIIT) "significantly reduced total, abdominal, and visceral fat mass, with no differences between the sexes," while also noting that exercise that forced people to exceed "90% peak heart rate" (in other words: it's really intense exercise) was the most effective in losing weight. "HIIT is a time-efficient strategy to decrease fat-mass deposits, including those of abdominal and visceral fat mass," the researchers conclude.

"HIIT is an extremely effective and efficient form of exercise, elevating your heart rate quickly and burning a significant amount of calories in a short amount of time," Tom Holland, MS, CSCS, CISSN, an exercise physiologist and author of The Micro-Workout Plan: Get the Body You Want without the Gym in 15 Minutes or Less a Day, once told us. "In addition to torching major calories in a short time frame, there is an additional 'afterburn effect,' where your body continues to burn calories after your workout as it attempts to return to homeostasis." And for more great healthy living advice, don't miss the Unexpected Side Effects of Working Out in the Morning, Say Experts.

While exercise is important, it is about 20 percent in terms of making a difference in belly fat. Nutrition is that 80 percent. The best advice he has is to cut back on sugar, even found in fruitjust stick to eating fruit in moderate servings to get that natural sweetness but not going overboard, as it's high in sugar and carbs, both of which can prevent weight loss in the belly region.

According to Mosley: "Replace processed carbs like white bread, fries, and pasta with slow-release energy sources, such as brown rice or quinoa. He continued, "Two things will surprise you: the amount of sugar you were consuming unaware, and the speed at which your belly fat will begin to tame itself."

Added sugar is a no-go, so steer clear of sweets and processed junk, like cookies and white bread and go for those natural sources when that sugar craving strikes. Together with exercise, you'll find the best results and enjoy sustainable change.

Want to try your hand at some great HIIT routines? Give one of these a go!

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The #1 Exercise That's Best for Reducing Belly Fat, Says Doctor | Eat This Not That - Eat This, Not That

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Aug 28th, 2021 | Filed under How to Lose Weight Quickly

Whether you've got a serious sweet tooth that's hard to ignore or find yourself rarely passing up a handful of chips, practically everyone has a few less-than-ideal eating habits. While eating habits like these are easily connected to weight gain, there are numerous seemingly innocuous eating habits you may engage in every day that could be leading you to pack on the poundsand you may not even realize the harm they're doing to your weight and health.

Before you find yourself struggling with the weight you can't seem to lose, read on to discover the eating habits you should avoid if you want to stay lean, according to dietitians. And if you want to shed some extra pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

If you're waiting until nighttime to enjoy your only protein-rich meal of the day, you could be doing yourself a major disservice.

"Evenly distribute your protein intake across three to four meals to sustain muscle health and keep lean. Most Americans don't get enough protein throughout the day and then over-consume protein at dinner," says Marie Spano, MS, RD, CSCS, CSSD, sports dietitian, and a consultant for Egglife Foods, who recommends consuming 25 to 30 grams of protein at breakfast, lunch, and dinner instead. If you want to make better choices when it's time to pick your proteins, make sure to avoid the Unhealthiest Proteins for Weight Loss, According to Experts.

Eyeballing those meals and snacks to determine the right portion size may mean you're eating significantly more than you intended.

"I often tell my patients that if they choose a kids' or small size the next time they get ice cream, I bet they will not feel deprived or wish they had ordered the larger size," says Elle Wittneben, RD, CSOWM, LDN, manager of nutrition services at Greater Boston Urology. "Having a little extra every once in a while is not likely to cause weight gain, but if you are consistently consuming more food, those calories will add up over time," Wittneben adds.

If you want to keep your body lean in the future, give yourself some time between your last meal and hitting the hay.

"Even veggies for example, though incredibly helpful, cause the body to work hard! If we are not allowing ample time for the body to digest then rest, we are not allowing our cells, hormones, and metabolism to adequately repair and restore themselves. The end result? An uphill battle to lose weight," says Kylene Bogden, MS, RDN, CSSD, CLT, IFNCP, of FWDFuel, who recommends leaving a two-to-three-hour gap between your last meal and bedtime.

For more incentive to ditch those midnight snacks, check out these Secret Side Effects of Eating Before Bed, Says Science.

While homemade smoothies can be a healthy part of your diet and may even help you lose weight, drinking the bottled ones you find in your local grocery store could be having the opposite effect.

"Typically, these ready-to-drink smoothies lack protein and fiber and just have you drinking lots of fruit and some veggies. Dietary fiber and protein should be included at every meal to help maintain your weight as both keep you full for longer and more satiated," explains Roxana Ehsani, MS, RD, CSSD, LDN, national media spokesperson for the Academy of Nutrition and Dietetics. For some tasty drinks that won't sabotage your weight loss, check out The 25 Best-Ever Weight Loss Smoothies.

Though eating multiple small meals throughout the day has long been touted as a recipe for weight loss, sticking to this habit may mean you're accidentally eating more than you intended.

"A lot of diets or fad trends are telling people to eat six small meals a day, but what if you're not even hungry to eat that often? It's always best to listen to your body's internal cues, eat when you're hungry, and stop when you feel full," explains Ehsani.

Listening to your body's hunger cues is essential, but waiting until you're famished to eat could be sabotaging your weight loss or maintenance efforts.

"When people wait until they feel ravenous to eat, this sets them up for eating quickly, overeating, and ending up feeling uncomfortably full. Waiting to eat until feeling ravenous can trigger binge eating or loss-of-control eating," says Sarah Williams, MS, RD, owner, and founder of Sweet Balance Nutrition.

Everyone finds themselves in a hurry to eat occasionally but eating too quickly on a regular basis could make it harder to stay lean in the long run.

"Fast eating often results in eating more than we need to feel comfortably full and satisfied. Stomach receptors need about 20 minutes to communicate fullness; eating quickly and not giving your body time to communicate fullness can lead to overeating and weight gain," says Williams.

Turning off the TV while you're eating could make it easier to maintain your weight in the long term.

"When you aren't paying attention to what you are eating, or how much, you can miss the cues that you are full and overeat. Even if you don't think you have time, take 10 to 15 minutes to stop and pay attention to what you are eating," says Laura Ali, MS, RDN, LDN, a Pittsburgh-based culinary nutritionist. "Your mind can use the break and your body will thank you."

While they may be convenient, eating processed foods can quickly sabotage your weight loss efforts.

"Processed foods, such as chips, cereals, and fast food, often contain lots of added sugars and unhealthy fats to enhance their taste. This packs in a lot of calories, resulting in weight gain," says Kristin Gillespie, MS, RD, LD,nutrition advisor for Exercise With Style.

If you're looking to slim down for good, try our 200 Best Weight Loss Tips, and for the latest healthy eating news delivered to your inbox, sign up for our newsletter!

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Aug 28th, 2021 | Filed under How to Lose Weight Quickly

Pain is nothing as surprising for people who tame an oversized body. From home to office, theyre always lost in their thoughts about how to lose weight and get their shape back.

Problems and difficulties increase even further if your bulky weight continues growing. Being fat can bring several health issues such as heart diseases or heart strokes, diabetes, high blood pressure, cancer, Osteoarthritis, breathing problems, and many more.

Troubles dont end up with physical health problems. Breakup, divorce, depression are common outcomes of being obese. People with a fat belly still need to endure many disrespectful comments wherever they pass by.

Its really frustrating when hard cardio sessions, fasting, gym membership, and unlimited weight loss supplements dont work and the fat tummy is still hanging around. Money, time, and effort go off for nothing. But here is the magic through which you can get your teenage waistline back.

How would you react if someone said that you could fix your weight with your discipline? Surprising right? But it has happened and its not to one person but with many people.

21 Day Flat Belly Fix is that magic that can help you shed your coated fats.

21 Day Flat Belly Fix is a program that helps you reduce your bulky tummy within 21 days through steps of eating better and exercising to achieve your health and wellness goals.

The program doesnt only help you lose weight but also habituate a healthy lifestyle through the detailed curriculum. Once you finish disciplining yourself for the first 21 days, you can get quickly desired results.

If you have tried everything that youve known but still struggle with your toned body, this program is the ultimate remedy for you. Lets know more about the program with a 21 Day Flat Belly Fix review.

21 Day Flat Belly Fix is a comprehensive online weight loss program that has been quite successful over the years with its results. First, before the program came out, the creators wife had already reduced 23 pounds in 21 days and his friend had put off 81 pounds of excess fats, which was a miracle within just a couple of weeks.

With this news, many friends and relatives came to consult the creator and they found the methods working. Over the years the circle of people who succeeded to reduce weight expanded after the program was launched finally.

Now, the program is heaped with positive reviews and the success stories of people on the websites and social media, how they made their way to weight loss.

Lets see what people have said about 21 Day Flat Belly Fix in their reviews.

Valerity I have used this diet for less than 2 months and was surprised at how easy it was plus I get to eat some favorite foods. As of this morning, I am down 24 lbs

C. L. Thomas I started this program about 13 days ago and have lost 10 pounds and I have lots more energy.

K. King I would recommend looking through the book for the ingredients before you begin the diet, so you can be sure to have everything you need!

21 Day Flat Belly Fix is an online weight loss program based on a military approach, muscle building, and fat burning regime. It provides a comprehensive guide to both men and women targeting belly fat and optimal health. These are the similar regime that officers use in their defense services through good diet and exercise.

However, a military-style regime informed in the Flat Belly Fix system doesnt mean that you have to run on a treadmill and perform hardcore workouts for hours. You neednt skip your favorite foods either.

The creator of 21 Day Flat Belly Fix is Todd Lamb, a veteran police officer of 17 years. He is also a retired SWAT team leader and a SWAT and Canine dog handler. Besides, he has military experience which helped him develop this program.

Todd Lambs wife, Tara is a big inspiration, who ended losing weight of 23 pounds in the first 21 days. Thats how the program received its name. In fact, the creators motive was only to help his wife lose weight and regain the happiness in their lives.

Creator tells the loss weight journey. He goes on to tell how difficult their lives were when his wife was overwhelmed by obesity. Their relationship was near the divorce and the happiness had no hope in the family. They received nothing but frustration and even the doctors ensured them to give up.

But finally, the creator discovered the secret to losing weight for his wife after countless hours of reading and experimenting throughout day and night. After this success, his family and friends insisted on sharing his tricks and helping other people who also suffer from weight gain.

As mentioned in the 21-day flat belly fix review, the weight loss program is a detailed diet guide that helps you lose excess flesh in 21 days. It contains only valuable information that can teach you about how you can accomplish your fitness goal.

21-day flat belly fix covers step-by-step guidance, strategies, dietary statistics, meal lists, and more. Featuring recipes and workout routines, the program provides a long-term weight loss guide that regulates through 80% eating and 20% exercise.

The program works mainly with two concepts; appetite or hunger and the shift of the energy system. The first concept lets you understand how your nervous and endocrine systems work in weight reduction. In the second concept, you will know how the body shifts to burning sugar for energy rather than keeping it as fat.

The complete 21 Day Flat Belly Fix program comes with four different materials and sources.

This main ebook introduces the 21 Day Flat Belly Fix program with its concept and how it works. When you go through it, you will know the importance of fasting in reducing bulky weight without any exercise in just 21 days. This is the same book through which people have expressed their joy after losing 80 plus pounds.

This ebook is a special course prepared for diet guides. It consists of the information associated with superfoods, minerals, vitamins, nutrients, and herbal extracts. Providing quick and easy recipes, the book teaches the best smoothies to lose weight.

It is also an ebook that contains some simple exercises and you can practice them at home in a quick time. Its no secret that abdominal workouts flatten your belly and this digital copy knows it. 4 or 5 days per week are enough to conduct the simple 7 minute flat belly exercise to tighten your belly. If the diet plan discussed in the main system needs more time to get results, this book will help you out.

Once you order the program, youll have access to one month of personal coaching from Todd and his team. There you will know the customized exercises and weight-loss strategies to increase the effectiveness of The Flat Belly Fix program

The Flat Belly Fix has a private Facebook group where people who use the program share their success stories, their experiences, and workable tips. Once you buy the program, youll have access to the group where you can also share your experiences of weight loss and consult with others.

Click Here to Know More About 21 Day Flat Belly Fix.

Todd, who created 21 Day Flat Belly Fix, has made the program with three motives.

According to the creator of the weight loss program, greedy fat cats in the pharmaceutical and weight loss industries are making billions of dollars per year through weight loss shakes, diet pills, and medical treatments. However, they dont reveal the truth about weight loss and keep the secrets for years. Thats why this program was developed.

The weight loss process is really hectic if youre ignorant about the real cures for weight loss. And some weight loss plans are even more complicated and expensive. Through this program, Todd has tried to teach easy steps, diet routines, and exercises so that everyone can lose their bulky weight and live a healthy life.

21 Day Flat Belly Fix sales page is filled with success stories about how people have lost a significant amount of weight. With all limited dieting and exercise, people have reduced anywhere from 20 to 80 pounds. The creator wanted people to experience the result with change and transformation in their bodies and the program is really making the change around now.

By the end of this program, youll learn the many priceless topics and some of them are following:

Todd in this program claims to have identified the core fat-burning hormones responsible for weight loss. It includes some methods and strategies that help these hormones activate and help lose weight without more effort.

According to makers, a Flat Belly fix can raise levels of these fat-burning hormones by 2,000% in men and 1,300% in women. This way, you can reduce a massive amount of weight while you sleep.

As you grow older, you naturally receive signs of aging on your skin. The Flat Belly Fix not only teaches you to lose weight but also gives many useful tips so that you can always look younger.

According to this secret, you can stop feasting on sugar and can force your body to burn fats. This strategy helps you reduce white fat and leaves you with beneficial brown fat.

Hunger craving is one of the big hurdles, which comes before your weight loss goal. If you cant control it, you cannot control your body weight. For this, you need not eat green vegetables only. The Flat Belly Fix teaches you everything about how you can control your hunger urge and maximize the effects of your diet.

Obesity brings type 2 diabetes along with many other problems. However, you can reduce the risk of diabetes through the strategies and guidelines in the program. For that, you need to prepare a tea followed by the recipe recommended in the ebook.

It is no news that bone density increases through exercise and workouts. However, Flat Belly Fix claims to increase bone density without any more physical exercise. You need only follow the healthy habits and routines advised in the ebook to get the result.

The program is not only about weight loss but about all well-being. The overweight body can leave you with inactivity and dry your sex drive. Thanks to well-researched diet plans can feed the libido and increase its power.

The makers of Flat Belly Fix claim that the included guidelines and steps in the program can reduce cancer-causing inflammation. For this, you need not spend a large amount of money. You can complete it by adjusting your diet and having more antioxidant-rich foods.

According to the 21-day flat belly fix, the Flat Belly Fix tea plays a great role in making the program successful. Flat Belly Fix tea is a special tea that is made of selected ingredients making your body burn fats fast and get the desired results.

21-Day Flat Belly Fix has presented several benefits of green tea. So here are some ingredients below, which are recommended in this particular tea recipe.

It is the main ingredient in tea and it helps burn fats when you fall asleep. You can also take it in your meal and observe the results.

Lemon is rich in vitamin C and helps detoxify your liver

Its known for its anti-inflammatory properties and can accelerate the metabolic rate.

This substance also helps regulate blood sugar levels and the fat-burning process thus, gets paced.

There are many turmeric benefits. It helps regulate blood sugar levels and also prevents insulin resistance.

21 Day Flat Belly Fix comes in three ebooks and one-month personal coaching from makers of the program. All these weight loss resources come at $37.00. It is already discounted price so you need not ask for more.

You can make payment through a credit/debit card or PayPal at the official website.

21 Day Flat Belly Fix is quite comfortable about its pricing. You can get the following resources for weight loss at $37.

If you dont find any changes or the results the program promise within 60 days, you get your fund back through a 60-day money-back guarantee offer. You can claim your refund through the following contact details:

Alternatively, you can have a 21 Day Flat Belly Fix System as a paperback at $18.99 on Amazon. It also has a 60-day money-back guarantee facility but for it, you need to claim on Amazon.

21 Day Flat Belly Fix is an exclusive weight loss program helps that people who cannot spend time on tough cardio sessions and starving diet plans. It keeps straightforward guidelines and recipes through which the fat-burning process speeds up and you can return with your teenage body even in your 40s.

The Flat Belly Fix system comes with valuable materials and resources that have owed limitless hours of research. The detailed guides included in the weight loss program are backed by true research and scientific facts. So you need not feel worried about the side effects of it.

Even when youre not satisfied after applying the methods explained in the program, you need nothing to lose. 21 Day Flat Belly Fix safe offers a 60-day money-back guarantee so it deserves a try.

Related Topic: Ancient Japanese Tonic Reviews- Melt Belly Fat Without Exercise?

21 Day Flat Belly Fix contains simple and easy-to-follow routines. The recipe it provides is full of natural ingredients and diet so you need not feel panic about side effects. Besides, you can easily complete the home-based and quick exercise recommended by this weight loss program.

21 Day Flat Belly Fix is also available on Amazon in paperback at $18.99. However, you can get only The 21 Day Flat Belly Fix System, the main course from the weight loss program.

21 Day Flat Belly Fix offers 60-day money-back guarantee so you can easily get your refund if the product doesnt work for you. Its clear that its a genuine product with a clean chit.

21 Day Flat Belly Fix is available on its official website at $37 and you can have complete access to the program weight loss. However, if you want only a main course, 21 Day Flat Belly Fix is available on Amazon in paperback at $18.99. Amazon will also charge extra for the shipping which varies along with the location.

If you order 21 Day Flat Belly Fix on its official website, you can have instant access to the complete digital copies and resources of the program. However, if you place an order for a 21 Day Flat Belly Fix System only, it takes time to ship the product to your address and it varies over the place.

Click Here to Get 21 Day Flat Belly Fix at a Discounted Price.

John is an avid researcher and is deeply passionate about health and outdoor activities. When he's not working, he writes research and review articles by doing a thorough analysis on the products based on personal experience, user reviews and feedbacks from forums, quora, reddit, trustpilot amongst others.

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Aug 28th, 2021 | Filed under How to Lose Weight Quickly

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Easy ways to weight gain

How one can lose weight is a hot topic, but a lot of people also face an underweight problem. They try different methods with little or no success. Advice from friends and family members may not be helpful. To gain weight, choosing the right method is difficult. For thin people, it is very easy to start eating food full of fat to gain weight quickly, but it's an unhealthy and dangerous way. Here'sa complete weight gain meal plan that should consist of whole multi-grains, vegetables, fresh fruits, protein and dairy products.

* Body type: There are three types of bodies, and one is ectomorph. Ectomorph individuals can eat any portions and still find it difficult to gain weight and muscles. No amount of food helps them put on weight. A slight modification can help them.

* Calories: Increase calories in your diet. Add 500 plus Calories to your daily meals. From your regular food start adding one more portion. For example, if you eat two chapatis per meal -- eat three and stuff it with high fibrous vegetables like bottle gourd, spinach, potatoes etc. You can also stuff it with paneer or combine chapati with two sabzi, one lentil and curd.

Early morning: Have two spoons of ghee with turmeric and black pepper. Ghee is calorie-rich which helps to increase your daily calories and the combination will help you with digestion, joint pain and improving skin.

* Breakfast: Protein based smoothies (Dairy/ nut milk + oats + Nuts and seeds + protein supplement + honey) + 4 whole eggs + 2 Banana Or Stuffed potato chapati (3) + Mix veg sabzi + Mix veg achar + Milk

* Brunch: 4-5 servings of fruits + nuts and seeds + 1 Tall glass of buttermilk

* Lunch: Any 2 sabzi + Dal + Stuffed chapati (3)

* Evening: Grilled paneer/ chicken/ Boiled eggs + Saute veggies + Protein shake

* Dinner: Oats Uthappam (3) + Sambhar (2 cups) + Coconut Chutney

1 Hour after dinner:

* Banana shake: 1 Banana + 2 whole eggs + Full cream milk (Blend)

* Eat small, frequent meals to help build a healthy appetite. Plan for 3 meals and 2-3 snacks each day.

* Quick Snack ideas -- Rajma rolls, paneer rolls, soya rolls, Cheese, yoghurt and fruit, peanut butter toast, fruit and nut mixes, hard-boiled eggs, tuna or egg salad

* Quick Meal ideas -- baked potato topped with chilli, vegetable and rice stir-fry, chicken or taco, quesadilla, Dal soup.

* Save your appetite for planned meals and snacks. Avoid eating little bits of food all day long.

* Drink water between meals and snacks. Beverages fill you up and leave no room for food.

* Limit candy, chips, cake, cookies, and sweetened beverages. These foods provide little nutrition and can ruin your appetite for meals.

* Include physical activity each day. Light exercise improves appetite.

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Easy ways to weight gain - India TV News

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Aug 28th, 2021 | Filed under How to Lose Weight Quickly

In the seven years I've been a journalist, I'd estimate that I've interviewed at least 500 people but few with a similar career trajectory have been as candid and unfailingly polite as model, mental health activist and body confidence influencer, Iskra Lawrence.

When we speak via Zoom after ironing out some slight technical difficulties that initially had me thinking she was dialling in whilst 'on a safari', rather than struggling to open her Safari browser the conversation quickly turned to her journey with fitness, body image and the postpartum experience. She welcomed a baby boy, whose name she and husband Philip Payne have deliberately kept private, last April during the early, anxiety-inducing stages of the pandemic.

Iskra's role as an ambassador for the functional workout method, P.volve, which can be done at home and uses unique resistance-based equipment, came about shortly after giving birth to her son, she explains. Understandably her body (and how she felt about it) had changed during pregnancy and post-birth, as did her approach to fitness.

"I felt like I'd lost touch with my body, in the sense that I just didn't know how to navigate being pregnant," Iskra says. "I gave birth here at home [in Austin, Texas] and the postpartum journey can be very overwhelming. There are so many mixed messages and there's a lot [emphasis] on the societal expectation of 'snapping back'. For me, I was just looking for a rediscover fitness and myself."

Iskra says that now, when it comes to working out, she adopts P.volve's ethos of working with your body, not against it (the brand are currently working on a programme tailored on exercising around your menstrual cycle too).

Iskra Lawrence/Katie Wilde

The mother-of-one adds that she quickly realised her old style of working out clashed with the newly acquired aches and pains of parenthood, "I tried doing my old HIIT classes and it just didn't feel right. Your back aches more and you're using different parts of your body that you weren't previously, even just picking up a baby. I wanted a holistic way of caring for myself that wasn't focussed on weight loss or quick results. I just needed to feel safe."

When it comes to her current fitness goals, Iskra admits that they've changed since giving birth and that that's something she's learnt to be okay with. At the moment, she's keen to get her core strength up and has been exploring breath work. "I had a baby, everything's changed, certain parts of my body have expanded or they're softer, or they've stretched out," she says, sharing candidly that she worried old thoughts of body dysmorphia could be triggered by her pregnancy.

"You have this completely new body and that might be triggering, but there's something really beautiful about it too, because you can literally think 'Thank you body for giving me the gift of my child'," Iskra reflects, when asked what helps her to tackle any postpartum body confidence issues.

"Using affirmations like that really helps me through moments of self-doubt, or moments of 'Oh my goodness, my body doesn't look the way it used to, or move the way it used to'," she adds. "There's mixed messaging out there about getting your 'pre-pregnancy body back'... but, like, it won't come back. Because you've grown so much. It's new and that can be scary to figure out, but it's more beautiful than ever."

That's not the only thing the influencer says she wishes she'd known before giving birth either, citing postpartum hair loss ("It came out in clumps and I immediately panicked, but it literally happens to everyone about three or four months after you give birth") and how much a challenge breastfeeding can be as examples.

"My mum breastfed me until I was nearly four and I thought it'd be the most natural thing," Iskra says, before revealing that she struggled with her milk supply (something she also posted about online, in the hopes of helping and connecting to others going through a similar experience).

"I also don't want people thinking by being body confident, you can't also want to build fitness"

While she doesn't shy away from discussing some deeply personal aspects of her life, it's not always the easiest thing to do; Iskra has 4.7 million followers on Instagram and has long been a figurehead within the self-love and body acceptance community, so I was curious to know if speaking about these topics, and others such as mental health in relation to body image, and a love of working out, can be tough to navigate when it comes to the world of social media?

The 30-year-old admits it can be and that she's had moments of overthinking posts, and is conscious of not wanting to come across as promoting weight loss while being an ambassador for an exercise brand.

"I have a way too much going on in my head before I post," Iskra confesses, saying that sometimes it can take her a whole day to settle on a caption. "I try to understand the responsibility I have, but I also don't want people to get misconstrued and think that by being body confident, and by talking about positive body image, it means that you don't want to ever build your fitness."

She gives the example of her friend, Kenzie Brenna, another big name within the self-love sphere. "She's in a plus-sized body and she said 'I want to lose weight, my joints hurt and I want to talk about it', and it was heartbreaking because that was very, very brave of her to do while being in that space. I knew that she'd get backlash for that. But, she did it and said 'This is me, this is what I need and I'm going to stand in my truth and share this'."

During her time online, Iskra, who first began to garner serious attention on social media five years ago, after posting a video of herself eating crisps in her underwear as a middle finger to body shaming trolls, says one of her biggest lessons is coming to understand that you just can't please everyone.

"My biggest message has always been, if you love yourself, you're going to want to look after your body," she says frankly. "For some, maybe that's just being someone who sits and meditates and doesn't necessarily move, and if that's what makes you happy, great! That's your choice to live in that body and I support you."

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For her personally, the desire to sprint, run, jump and hike, and remain energetic for her son, is the right choice. "That requires me to keep up a certain kind of fitness regime or lifestyle. But does it mean I'm a slave to it? Does it mean that it consumes my daily thoughts? Absolutely not," Iskra shares, reflecting on how far she's come since her earlier days of modelling which saw her grapple with disordered eating and working out solely with the intention of burning calories.

"It's ironic, because the slimmer you are, the more people assume that your health is better," she observes. "Exercising before would see me pounding the treadmill in my building's basic gym, it was punishment." Learning to find enjoyment in working out took time.

Now, it's all about following her intuition and striking a healthy balance, Iskra says. "I had a class booked in yesterday, but I knew my period was coming. So instead, I took a nap because that's what my body needed on that day."

She adds that giving ourselves and each other 'grace' would make social media, and life in general, far happier. "I think we're in a bit of a time with social media where people are angry, we've all been through a lot this last year and people can be quick to say negative things. So, now more than ever, we need to just find peace in letting someone be and just do their thing."

And with those words of wisdom, our call draws to an end. After saying our goodbyes, I head straight to my gym's website and book myself in for a stretching class something that previously I'd have not bothered with, marking it as 'not a proper workout' in my head. My conversation with Iskra was a much needed reminder that exercise is also a form of self-care, it doesn't need to see you burn X amount of calories or smash a new personal best to be worthwhile. It's a life lesson, along with 'giving grace', that we could all benefit from.

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Beat is the UK's leading charity dedicated to helping people with eating disorders. If you or someone you know is struggling and want to seek help, call their helpline on 0808 801 0677 or visit their website for more details.

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Iskra Lawrence on her postpartum body journey and what she wishes she'd known before giving birth - cosmopolitan.com

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Aug 28th, 2021 | Filed under How to Lose Weight Quickly

Back in the day, a certain cereal commercial encouraged viewers to change their habits if they could "pinch an inch" of fat at their waistline. Today, we know that kind of fat (known as subcutaneous fat) has the potential to be unsightly, but it's the fat you can't see (or pinch) that's downright dangerous. That's belly fat, technically known as visceral fat, which lies deep within the abdomen, near vital organs like the liver, stomach, intestines, and pancreas, and it releases inflammatory substances that increase the risk of heart disease, stroke, and cancer. Here are five science-backed ways to slash visceral fat. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

The easiest way to reduce visceral fat is to lose weight. "Weight loss alone can effectively reduce visceral fat," says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. "By losing 10% of your body weight, you may lose up to 30% of your body fat."

A diet high in added sugar and simple carbohydrates (which break down quickly into sugar) is a shortcut to belly fat. Cutting those junky carbs can help you lose it.

"Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat," says the Cleveland Clinic. "A diet filled with fructose-containing sodas or drinks not only increases your calorie intake, but it impacts how the belly fat develops."

So ditch the sugar-sweetened drinks, fast food, processed foods and refined grains. Choose more fruits and vegetables, lean proteins, fiber, nuts and whole grains.

RELATED: The #1 Cause of Obesity

Following a healthy diet is important, but dieting alone won't reduce belly fat.

"Exercise seems to work off belly fat in particular because it reduces circulating levels of insulinwhich would otherwise signal the body to hang on to fatand causes the liver to use up fatty acids, especially those nearby visceral fat deposits," says Kerry Stewart, Ed.D., director of clinical and research physiology at Johns Hopkins Medicine.

Experts say moderate physical activity combined with strength training seems to work best for burning belly fat, and it's better to exercise longer than to work out harder.

The American Cancer Society and American Heart Association say you should aim for at least 150 minutes of moderate-intensity exercise (like brisk walking, dancing or gardening) or 75 minutes of vigorous activity (like running, cycling or swimming) every week. Remember, that's for startersto lose weight, more activity is better.

RELATED: 9 Everyday Habits That Might Lead to Dementia

Half the battle of the bulge is won or lost when you're asleep. Researchers at Wake Forest University found that dieters who slept five hours or less every night put on 2 1/2 times more belly fat than people who got adequate sleep, meaning seven to nine hours a night.

RELATED: Signs You're Getting One of the "Most Deadly" Cancers

Unfortunately, "stress belly" is a real thing. Excessive stress causes the body to produce more cortisol, a.k.a. "the stress hormone," to help it cope with the strain. One of the things cortisol tells the body to do? Hold on to fat around the abdomen in case of emergency. This can cause a bulging midsection even in otherwise thin people. To fight stress belly, go to the sourcereduce stress with exercise, relaxation techniques and mindfulness, and talk to your doctor if you need help. And to protect your life and the lives of others, don't visit any of these 35 Places You're Most Likely to Catch COVID.

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5 Best Ways to Reduce Visceral Fat - Eat This Not That - Eat This, Not That

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Aug 14th, 2021 | Filed under How to Lose Weight Quickly

One size does not fit allWeight management is typically pursued for many reasons - from getting fit for a special event to improving ones health indicators. Most often, regardless of the intent, weight loss programs are perceived as a process of adapting to diet and exercise for a short period before getting back to regular habits and life. Its also seen as something that can be taken on independently, through trial and error and without the need for professional guidance.'; var randomNumber = Math.random(); var isIndia = (window.geoinfo && window.geoinfo.CountryCode === 'IN') && (window.location.href.indexOf('outsideindia') === -1 ); //console.log(isIndia && randomNumber By adopting this approach, the journey of getting fitter can quickly become frustrating for many. Mostly because short-term dieting can lead to frustration and discouragement as the weight may return after the dieting period has ended. The challenge with word-of-mouth and basic googling is that its easy to commit to a diet or change in lifestyle, which ends up being too difficult to sustain long enough to see results, and longer to maintain those results. Its important to understand that people are fundamentally different, so what works for one person will not work for another. Congratulations!

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Because of peoples upbringing, tastes, preferences, its hard to let go of staple foods like rice, roti and sweets, usually looked down upon when one is trying to lose weight. Additional factors like smoking, drinking, improper sleeping patterns, inadequate hydration, and day-to-day challenges like not having enough time or finances to invest in yourself or being in a high-stress environment can slow down your process significantly. Furthermore, a persons eating disorders, insulin resistance, and other lifestyle conditions such as blood pressure and diabetes may also prove to be a barrier to losing weight.

Markers of a sustainable diet

A trusted friend in this journey is the HealthifyMe app that guides you through the weight loss journey with a holistic approach and snowball method. With 25+ million happy users who lost 5+ million kgs, with the help of 600+ coaches, this is the only health and fitness app you will ever need. From health tracking to personalized coaching, from offering diet and workout plans to assisting you online through an artificial intelligence coach - they do it all, and they do it well.

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Nutritionist weighs in - Which weight loss diets work and which ones dont? - Times of India

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Aug 14th, 2021 | Filed under How to Lose Weight Quickly

Hunger is a natural signal from your body that it is time to eat. And the desire for food is referred to as hunger pangs. While most people can go for hours without eating, some people have frequent food cravings. Every person is unique. Some people do not feel the need to eat frequently, whereas others do. Furthermore, there is no hard and fast rule regarding hunger pangs, such as a specific time after which a person should experience them. Most importantly, everyone suffers from hunger pangs. So to control your hunger, Dietitian Vidhi Chawla suggests few foods that can help you to curb appetite.1] Eggs- Eggs have been shown to keep us feeling fuller for longer periods of time and to suppress the appetite-stimulating hormone ghrelin. They also contain high-quality protein, which helps to keep cravings at bay. Eggs can be a great addition to your diet if you want to lose weight, eliminate cravings, and control your blood sugar.2] Oatmeal- It's not surprising that many fast food restaurants and cafes have jumped on the oatmeal bandwagon; it's the breakfast of champions. A type of soluble fibre known as beta-glucans gives oatmeal its thick, goopy texture. Not only do beta-glucans travel slowly through our digestive tract, keeping us full until lunchtime, but they also help to lower cholesterol by trapping bile and transporting it out of our bodies, forcing us to use our blood cholesterol to produce more bile.3] Soup- Soup as a meal may not keep you full for long, but it can help you control your portion sizes when served as an appetiser or snack. Choose broth-based soups loaded with chunky veggies over high-fat, creamy soups if you're trying to lose weight. Chewing will also trick your body into feeling fuller for a longer period of time. If you're having soup for dinner, make it a meal by adding protein in the form of meat or beans, as well as a starch such as rice, noodles, or barley.4] Avocado- Avocados are high in monounsaturated fatty acids and fibre. Because monounsaturated fatty acids take a long time to digest, they make us feel fuller for longer. Avocados are high in soluble fibre and help to slow digestion. Despite their high calorie and fat content, an avocado a day can help you get a healthier heart, glowing skin, and reduce cravings.5] Nuts- Aside from improving your memory, almonds are also high in healthy fats, which keep you fuller for longer. Eating nuts can help you control your appetite because the natural healthy fat in them keeps you full for long periods of time. When you get hungry, snack on a few nuts or add nuts to your meals so you don't have to eat in between meals. Smoothies can be made more filling by including a few nuts.6] Whole fruits and vegetables- Whole fruits and vegetables are a healthy way to control your appetite. Consuming fruit or vegetable juices can quickly leave you feeling hungry. Eating whole fruits and vegetables provides fibre, which aids in the management of cravings. For added protein, combine them with nuts, a small amount of natural nut butter, or seeds.7] Greek yogurt- Fruits have many weight-loss benefits, such as providing rich nutrition and high fibre while being low in calories, but blending and combining them with yoghurts and smoothies is an excellent way to add calcium and fill the void growing in your stomach. Berries, in particular, can be a great addition to yoghurt or smoothies, providing an extra source of nutrition and energy due to their surprisingly low sugar content but high fibre content when compared to other fruits. Another effective way to keep hunger at bay is to add Greek yoghurt to your smoothie or eat it on its own. Because these amino acids are high in protein, they slow digestion and keep you away from the kitchen for longer.

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Here's a list of food items that will help you control your food cravings - Times of India - Times of India

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Aug 14th, 2021 | Filed under How to Lose Weight Quickly

In an attempt to lose weight, many people skip meals to avoid consuming calories. However, it must be noted that consuming a good and enriching diet forms a major component of the weight loss journey. So instead of dieting, one must practice portion control, say experts. But if you are confused about what and how much to eat, weve got you covered.

Heres your guide from nutritionist Nancy Dehra who recommends a fuss-free method that will make you feel satiated while limiting the portion you eat at every meal.

*Use the one-bowl method While two-third of your bowl should have salad and protein, rest one-third should be your favourite carbs, said Dehra adding that one should always eat the salad first.

This method works because you are able to control the amount of portion you eat at every meal. Its a fuss-free way and provides convenience and variety, she captioned her post.

Whats the math?

Salads and vegetables have high fibre and nutrients and fill you up quickly.Protein is high on satiety, hence keeps you full for long.

She explained that when eating in a plate and bowl system, most of us tend to feed on carbs first (since they are the tastiest macronutrient). While carbs are not bad for you, every meal should have optimal protein and fats as well, she said. This method will help you in keeping your portion in control and eat less unintentionally, said Dehra.

Is it effective?

This method can put you in a caloric deficit, she said, adding that I know its not 100 per cent but will work for someone who doesnt want to count calories.

One can also learn about their portion size in the long run, she added.

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Nutritionist suggests fuss-free method to lose weight without counting calories - The Indian Express

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Aug 14th, 2021 | Filed under How to Lose Weight Quickly
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