Do you Need to Lose Weight?

Recent studies and statistics indicate that people now consume around 22% more calories per day than they used to do decades ago. Therefore, it should not come as a surprise that a lot of people today are overweight, with some people being obese.

Not only are people consuming more calories nowadays, but they are also doing less exercise, eating unhealthy takeaways and have have very stressful jobs. All these factors make it almost impossible to maintain a healthy weight.

Healthy weight loss is essential for everyone – for health reasons as well as self-esteem and appearance reasons. When you are overweight, you tend to suffer from common diseases such as high blood pressure and diabetes. When you are overweight, you also do not have a lot of energy to do many activities. While working on losing weight, you must focus on your ideal body fat percentage and ideal weight – and you can discuss this with your doctor or a personal instructor at the gym.

One must remember that going on a specific diet or weight loss program is not about just losing weight quickly, it is also about maintaing a healthy lifestyle for the rest of your life. It is also about creating the ideal body image for yourself, being happy with your body and boosting your confidence.

One must remember that weight loss should not focus on a certain number on the weight scale since this tends to fluctuate; instead, try to focus on a weight loss range, which should depend on your body mass index (BMI), as well as your natural body type and waistline. However, even if you are within your proper BMI, you may still feel the need to achieve healthy weight loss, even if it is just to improve your self-esteem.

Part of this self-esteem and need for weight loss usually depends on personal circumstances, your health and also your age. Always remember your own personal situations and let these help you decide whether you need to lose weight or not.

Ab Exercises At Home-How to Achieve the Perfect Abs At Home

You can start doing some ab exercises at home without going to the gym. However, doing some ab exercises is not enough to get perfect abs. What you need to remember is that your stomach will never be flat if you do not lose weight first. So, in addition to doing some ab exercises, you also need to do some cardio exercises that burn excess fats in your body and therefore help you to lose weight, and you also need to follow healthy eating habits.

Many people spend a lot of time in the gym in order to have that perfect body, have a flat tummy or have a perfect “SIX PACK”.

There are various ab exercises that you can do at home. The most common and effective ab exercise is crunches. You can do crucnhes by lying on your back, on a mat or on the floor, with your head and shoulders raised and curling the torso slightly forward. For starters, you can perform this exercise for 2-3 sets with 15 repetitions per set, 3 to 5 times a week.

Another good and effective ab exercise is the reverse crunch. You can do this exercise by lying on the floor and placing your hands on the floor or behind the head while putting your legs in the air. You should bend your legs towards your chest. Do this exercise 12-15 times.

There are many variations of ab crunches which you can do. You can also try doing a crossover crunch by lying on your back with your knees bent and feet flat on the floor while crossing your right leg over your left leg so your right ankle is resting on your left knee. Place your fingertips to the side of your head just behind your ears then slowly twist your torso and touch your left elbow to your right knee. Do the same number of repetitions on the other side. You must do 2-3 sets of this exercise with 15 repetitions per set, 3 to 5 times a week.

Long arm crunch is another easy method to get the perfect abs. You can do this by lying on your back with your arms over your head. With your hands clasped and arms close to your ears, keep your knees bent with your feet flat on the floor. Contract your abs and lift your shoulder blades off the floor. 12-15 repetitions are recommended for this exercise.

There are still many methods of ab exercises that you can do at home but these four methods are the easier ones that you can do. These ab crunches are very effective in helping you have perfect abs. But you should always remember that getting great abs takes more than just ab exercises at home. You need to maintain a proper diet and nutrition because healthy eating is very important. You also need to do some exercises that can raise your heart beat so that you can burn some calories, which will help you to lose weight.

Functional Foods–Foods That Are Good for Your Body

Functional foods, or medicinal foods, are described as those foods which provide the body with more than just the basic nutrition. These foods contain active ingredients that are said to aid the body in fighting diseases and helping to keep the body healthy.

Functional foods offer a wide range of benefits to different parts of the body. Here are some examples:

• Foods for optimal brain function will contain B-vitamins and omega-3 fatty acids.
• Foods to help kidney function will contain calcium.
• Foods that support liver function are rich in sulfur.
• Foods to improve thyroid function are rich in iodine, A and B-vitamins

Besides highly processed functional foods, which tend to be expensive, there are non-processed and lightly processed foods that naturally contain the beneficial components which your body needs. These foods can be found in any normal diet. These common functional foods are:

• Oats – oats contain a high amount of soluble fiber which helps in lowering the LDL level of the body, lessening the risk of heart disease
• Fatty fish – these contain great amounts of omega-3 fatty acids which are beneficial to the heart, lowering the risk of stroke and heart disease. Omega-3 fatty acids are also helpful in improving brain function.
• Soy products – they contain proteins that can lower the risk of coronary heart disease. They are also known to lower the cholesterol level of the body.
• Yogurt – Yogurt contains probiotics (live cultures) and prebiotics (aid to the live cultures) which greatly help in gastrointestinal function and improve the body’s immunity against diseases.
• Wheat – has a high amount of insoluble fiber which helps the body in maintaining a clean gastrointestinal tract. Wheat can result in a reduction in the risk of colon cancer.
• Fruits and vegetables – contain a wide variety of substances and chemicals that aid in proper digestion and better function of specific organs in the body.

The choice among these various functional foods depends largely on what type of benefits you want to bring to your body. This is where the benefit of a well-balanced and varied diet comes into play. It affords you the advantage of having a wider range of food that you might overlook if you solely focus on one type of food only.

Functional foods are easy to include in any diet. Over-all, functional foods are really accessible; you only need adequate knowledge and conscious effort to make it work for you.

The Basics about Weight Loss Pills

There are many types of diet pills which are available, and while some are good and can help you lose weight, some are not safe. Some weight loss diet pills are said to contain ingredients which can potentially cause some side effects in some people. Hence it is recommended that you first consult with your doctor before taking any pills.

If you have decided to lose weight using weight loss pills, it is recommended that you ask your doctor if a particular diet pill is suitable for you – especially if you have some medical conditions or are taking some medications. There are also some simple guidelines you can follow to ensure that you are safe and that you lose weight successfully using pills.

1. The weight loss diet pills should be taken whole with a glass of water and not to be powdered and mixed in drinks or soups.

2. Weight loss diet pills are diuretics. They may cause frequent urination. This could lead to dehydration. So as a precautionary measure, drink lots of water while using weight loss pills.

3. Avoid overdosing on the weight loss diet pill in an attempt to lose weight fast – follow the guideline provided.

4. Heartbeat should be monitored regularly while using the weight loss diet pill. These pills can affect the heart beat and may cause some heart-related problems if used for long periods of time.

5. The instructions leaflet that comes along with the weight loss diet pills should be followed in consultation with the doctor or the dietician. These pills are designed to work effecticely only when you follow the instructions on the accompanying leaflet.

There are various types of weight loss diet pills, listed as follows:

Prescription weight loss diet pills
These pills are monitored by the Food and Drug Administration agency for side effects. Xenical, for example, is licensed for long-term use. However, a license does not guarantee that you will not experience some side effects. For the best weight loss results, users need to follow low fat diet plan and exercise regularly.

Over-the-Counter weight loss diet pills
These pills are not monitored by the Food and Drug Administration agency. You can buy these pills without a prescription from your doctor.

It is important that you make sure that the weight loss pills are safe before you start using them. Besides doctors and dieticians, pharmacists can also tell you if a particular pill is safe. Some weight loss diet pills are advertised as being manufactured from natural ingredients. Just because the pills are based on natural ingredients does not mean that they are safe.

There are several reputable companies that manufacture safe and effective weight loss pills, and you can find these on the internet. Research on the internet for weight loss pills that have good reviews.

Although weight loss pills can help you lose weight, remember that you will also need to exercise regularly and eat healthy foods for long lasting weight loss.

Lose Weight Through Exercising and Not Through Depriving your Body of Essential Nutrients

Weight loss exercises can be initiated and sustained only when the body has an adequate supply of the essential nutrients it needs to function properly. Healthy and adequate food intake alone is not enough. You need to have adequate resting times, allowing the body to assimilate the healthy food you eat and also to rest and recover from your exercises.

Healthy and adequate food:
A diet with carbohydrates, proteins, minerals, fats and vitamins in the right proportions is what a diet healthy and complete.

Sound sleep:
Sound sleep is characterised by uninterrupted deep sleep of seven to eight hours in a calm, comfortable and well ventilated bedroom. People not getting enough sleep will feel tired and less inclined to workout. Also if you are tired and stressed out, you are likely to overeat and your food choices will not be healthy.

Walking, an easy weight loss exercise:
Walking is by far the easiest, simplest, time-flexible and least expensive natural weight loss exercise. A half-an-hour’s brisk walk on alternate days is all that it takes to keep fit. Walking is also a form of mental relaxation. You can listen to your favourable music while you walk, you can go walking with your dog, or with your kids or partner.

Walking on a treadmill as a home weight loss exercise:
If the weather is not conducive to going for a walk, you can still be able to walk every day regardless of the weather by having a treadmill or a fully equipped home gym.

Take time out for rapid weight loss exercise:
Most people have very busy lifestyles. If you cannot set aside time for exercise then try to include small segments of exercising throughout your day. Every little bit counts and helps you to lose weight. Walk to work rather than drive, climb the steps rather than using the elevator, go shopping and walk in the mall rather than shopping on the internet.

Detox–Do it Yourself

If you have been feeling lethargic and tired, detoxing is just what you need to bring back that spark and energy. No need to pack your bags and check yourself into an expensive detoxing retreat because you can detox your body at home – and here is how to do it!

If you have never had a detox, it is advisable to undergo detoxification for a maximum of only 3 days at a time. The purpose of detoxification is to eliminate body waste , clearing the body of toxins and chemicals that accumulate in the body due to some of the foods or drinks we consume.

So, what constitutes a detox diet – what should yuo be eating?

• Fresh fruits – lemon, water melon, apple and grapefruit.
• Vegetables – lettuce , celery asparagus and rocket. These are key in helping the liver cleanse. The fruits and vegetables can be used to make smoothies. That is an easy and interesting way to consume them.
• Grains – Brown rice.
• Hearbal Teas – Fennel, Dill, Peppermint , Aniseed, Lemon and Green Tea. These teas provide soothing and calming effects and also act as cleansers.
• Water – this is very important and not less than 8 glasses a day should be taken. Water helps with body hydration and also flushing the toxins out.

In order to detox your body effectively – there are some foods you must avoid. What foods to avoid during the 3 day detox?

• Red Meat and Dairy Products
• Flour and wheat
• Sweets , sugar and confectionary
• Salt and artificial additives
• Tea, coffee and alcohol.

Here are some of the recommended foods and drinks you should take during the three days detox
1. During these detoxing days, on waking up everyday, take a cup of hot water mixed with the juice of half a lemon to help cleanse body and flush out toxins. A drop of honey can be added to make this detox drink taste better.
2. Drink 2 cups of any of these recommended teas: chamomile tea, fennel tea, dandelion tea or peppermint tea. Also drink 1 medium glass of carrot or beetroot juice – these are good for liver detox.
3. Breakfast options: Oats porridge topped with natural yoghurt, banana, raisins and sweetened with honey. Or alternately you can have fresh fruit salad with natural yoghurt and a sprinkling of oats or homemade muesli. Another breakfast option is a fruit smoothie made from fresh fruit and natural yoghurt with honey as a sweetener if required.
4. Lunch Options: Jacket potato topped with tuna (canned in water) mixed with sweetcorn and natural yoghurt and served with salad. Another option is homemade guacamole which includes avocado, lemon juice, fresh chilli, tomatoes and garlic , a serving of vegetable crudités and oatcakes. You may also have fresh avocado served with prawns, salad, balsamic vinegar and lemon juice.
5. Dinner: Baked a salmon fillet with a serving of a jacket potato and steamed vegetables. Another option – stir fry vegetables-onions, mushrooms, peppers, courgette and leek in a little olive oil with a handful of prawns, canned tomatoes and tuna canned in water with a serving of rice noodles. Or you can have stir fried chopped vegetables: onions, peppers, baby sweetcorn and mushrooms, with canned pineapple (in fruit juice), canned tomatoes, tomato purée, white wine vinegar and honey with a serving of brown rice.

It is recommened that you include walking for 30 minutes a day during the 3 day detoxification exercise.

It is recommened that once you start the 3 day detox that you do not stop until you are done. After the three days detoxification you will notice increased energy levels, clear skin and improved muscle tone.

Pilates Fitness – The Exercise System Just Right for You

Today, millions of people are overweight due to lack of exercising, overeating, eating unhealthy foods and stressful lifestyle. In an effort to lose weight, many people resort to “quick”, but unsafe, weight loss programs.

So, before you jump onto the “new” weight loss program, what if Pilates Fitness system can help you lose weight and keep it off?

Pilates Fitness is a workout system developed in the 20th century. It was developed by Joseph Pilates to encourage a well-balanced physical and mental condition. As some of you might have noticed, weight disorders are normally cause by physiological problems. Losing weight needs you to focus and be determined to succeed in losing weight. So whatever program you engage in, if there is no concentration and proper control, nothing will ever happen. And that is where the Pilates method stands out among all the weight loss solutions.

All Pilates exercises are developed such that all the vital elements for a highly effective exercise are incorporated. Pilates is one of the most popular fitness systems in the country today and with that, a lot of different pilates programs are available in the market. These programs can be done in a studio, at the gym, or in the comfort of your own home using DVDs and various pilates tools to do the exercises.

The Winsor pilates workout programs is one of the common Pilates programs. Unlike the Malibu Pilates program where they focus on one machine (i.e. the Malibu Pilates chair) for a well-balanced physical development and weight loss, the Winsor Pilates takes advantage of adaptability of the program itself to the body of the person who is doing the program.

Winsor’s instructions videos have much more focus on the techniques and movements of your body, and the use of a wide range of tools help you sculpt your body and lose weight. The Windsor’s Pilates program basically uses a variety of Pilates tools, rather than focusing on a specific tool – there’s the Pilates ring, which you can use to work on specific parts of the body.

Then, there’s the Pilates reformer, which is one of the mainstream machines used in this method. Winsor’s programs come in instructional videos, and you can use these dvds at home. The Pilates fitness will suit just about anyone willing to try it out, whatever lifestyle you may have. Since Pilates is a full-body fitness, every part of the body is exercised during any single session.

Although the Pilates method can help you lose weight, there are no extreme or stressful exercises for you to do in this program. All it requires is proper understanding of the principles behind every step and movement and a lot of concentration and proper control so that you can do effective movement that can help you to lose weight and tone up. Losing weight, like anything else, succeeds only with patience and commitment – so the persistant practise of the Pilates method can help you lose weight and tone up – whether you are doing this at home or at the gym.

Eating healthy foods everyday, doing some cardio training three to five times a week and drinking lots of water can also help you to lose weight fast.

Yoga – A Relaxing Way of Living

Long before yoga mats and yoga DVDs has been widely-known fitness medium in different parts of the world, the spiritual practice and discipline of yoga have already been existing in the early civilization of the Far East. However, its historical roots focusing on religion and rituals of different yoga poses, brought to the present day practice the benefits of exercising the body and mind and likewise the tactics on flexibility and meditation.

Yoga is a mix of contrasting activities which in its entirety boosts not only the inner self but the physical as well. The yoga positions depict quite fervent–yet-dynamic structures to energize different parts of the body. Over the course of the meditation, one has to focus seriously and go silently deep within himself, consequently, inside the room, the sound of yoga music is usually played to soothe the practitioners. The yoga apparel required to be worn should make one feel cool and comfortable, yet hours of yoga practice will heat up the system enough to make the yoga students warm and sweat his body heat out!

It is very much believed that getting into proper yoga exercise and following the right yoga positions will not only enhance parts of the human system but improve lives as well. The balance that this meditative exercise brings a student to goals ranging from well-being to what the ancient calls ‘Moksha’ or the freedom from earthly sufferings and somewhat reincarnation in concept. A wide variety of yoga poses are taught in yoga classes and instructional materials to match each individual’s needs, from toning tired muscles to soothing mind and spirit. There are positions which one can do while standing, lying and seating; there are also exercises that can target specific parts of the human body that needs rest and relief. With this kind of flexible work out, the entry of Yoga has been smooth in every country or culture that it was brought.

Presently, the popularity of yoga, may it be hatha yoga, bikram yoga or kundalini yoga, is spreading like wild fire. Not only the rituals, culture and art have been given attention, but everything else that could be related thereto are seen everywhere. In fashion, different yoga apparel brands offer competitive qualities of clothing, especially the yoga pants for those who are seriously practicing this fitness ritual. For added support and versatility in practice, yoga equipments are also being sold conveniently in department stores and sports houses which could vary from colorful yoga mats, balls, wedges up to the latest innovation, the yoga toes!

Learning yoga like any other things is not easy in the beginning, patience, interest and focus are the necessary things that one has to stuff his self to properly execute and merit the benefits of this exercise. Browse through some yoga books, yoga videos and other references that could help you further your knowledge on the right type of workout that you should get and afterwards, getting into a yoga class will just be as easy as 1-2-3!

Although yoga is originally introduced in the light of religion and philosophy, the present modern-day living adopted its discipline as a form of relaxation, healthy way of living and self-discipline.