4 Tactics Busy people can use now to jump start their weight loss.

Super busy? No time to exercise? I understand. I have been helping executives like you to lose weight while on the go. No matter how busy you are, you know that your physical wellbeing affects your appeal, corporate image, energy level, productivity and job opportunity. 
Here are 5 tips any busy professionals that can use to jump start their weight loss 

1) Contrast showering 

Do you know that you have a special fat that burns fat. Weird right? These are call brown adipose tissue or brown fat. In contrast to white fat which stores calories. These fat burn calories. As adults most of the brown fat we have are located at the upper chest and upper back area near the neck. 

One way to activate it is to use hot water to heat up that area in a shower then immediately switch to cold water then repeat for 10 minutes. Contrasting between hot and cold water activates your brown fat to burn extra calories. 

2) Take whey protein when too busy to eat 

There are times when busy professionals such as you are truly down on crunch time especially when working on a project. No time to eat on a deadline? Get 2 scoops of whey protein ready in a shaker bottle. Mix with water and drink it. It only takes 2 minutes max. Now you can totally focus on your work and not get distracted by hunger. The whey protein will give you consistent energy comparing to sugary energy bars which will cause energy crash. 

3) Eat your favorite High Calorie Food once a week 

Most people think that the trend now is eating cheat meal and cheat day for psychological reasons to reward yourself . The truth lies in your hormones. Once you start to diet down, your body produces less leptin, the master hormones that burns fat in your body. That would lead you to a weight loss plateau. Binging once a week gives leptin a needed bump to keep your metabolism up and keep burning fat and seeing progress. 

4) Eat your carbs at dinner 

Most people skip carbs for dinner now due to claims by famous people that eating after 6pm is bad for the abs. The problem with this is that most people don’t have a personal chef to cook their meals. They might skip a few meals during the day and night time is the best time to get in on those carbs. Its alright, just as long as you remember to pair it with any protein such as chicken, lamb, or beef to increase satiety and preventing overeating. Besides that, night carbs help you sleep better which is another critical element for weight loss.

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What is the ‘Talk Test’?

A basic way to estimate exercise intensity.

The Talk Test is one of the most basic methods to estimate your exercise intensity. It uses your ability to talk (and sing) during exercise as a measure of how hard you’re exercising.

Light Intensity

If you can sing the verses of your favorite song while exercising, you’re probably exercising at a light intensity.

Moderate Intensity

If you can comfortably carry on a brief conversation while exercising but cannot comfortably sing your favorite song, you’re probably exercising at a moderate intensity.

Thirty minutes of moderate intensity exercise, five days a week, is the minimum amount of exercise recommended for all adults to promote and maintain health;more is recommended to lose weight and keep it off.

Hard (Vigorous) Intensity

If you need to catch your breath in order to respond to a question, you’re probably exercising at a hard or vigorous intensity.

http://www.fitnessforweightloss.com/talk-test-how-hard-should-i-exercise/

24 Effortless Fitness Hacks for Slimmer and Healthy Body.

Do I need to exercise every time to get a slimmer body? This question might pop up in your mind every now and then. The answer is – not necessarily.  Due to some health conditions, lack of interest or time, there is one amazing principle that you should follow: “Burn more calories than you take in.” This rule works wonders when accompanied with strict diet chart followed by a moderate workout activity like dancing, swimming, cycling or simply walking. Drink a lot of water, control your calorie intake by maintaining a stringent diet plan, stay active and remain accountable for every step you take and make reinforcements in your diet plan from time to time so as to keep yourself motivated. These are some of the common factors, which will reap positive rewards in your overall health and lifestyle. You can manage your weight diligently by simple tips and tricks. Read this article to find out effortless fitness hacks for a slimmer and healthy body without exercising.

FITNESS HACKS FOR SLIMMER AND HEALTHIER BODY

1. Posture

Improve your sitting posture while you are in the office. A wrong posture may lead to severe back pain and often causes trouble during physical activities or exercises.

2. Walk

Go for a short walk in a nearby park whenever you feel stressed. Walking for 15 minutes will provide you the same relaxation as a 200 calorie snack does.

3. Outdoor Games

Try to indulge yourself in the outdoor games that help shed extra pounds as they are perfect for warm-up. For instance, badminton, basketball, volleyball, swimming, etc., will make a good choice instead of sitting in front of your play station for long hours.

4. Climb a Tree

Enjoy with your family and spend some quality time while having fun in a park. Become a kid again and try to climb a tree. It is a great physical activity that requires strength.

5. Fitness Holiday

Go for a fitness oriented holiday instead of just lying in your hotel bed or on the beach. Hill climbing, ice skating, water-skiing, snorkeling and aqua dancing to name a few are some of the great fun activities in which you can involve yourself.

6. Clean your House

Cleaning is a great source of exercise and even better than hitting a gym. It will make your bones and muscles stronger and give you more energy equivalent to a bar of dark chocolate. Do not depend upon workers and laborers to help you out with the household tasks. Burn those extra calories without spending extra bucks on the gym and servants.

• Wash your car instead of depending upon others to do it for you.
• Volunteer for a cause or get involved in some housework like painting the walls, fixing the roof or cleaning the floor, etc., to maintain good health.

7. Stretch While Watching Television

Take time to stretch while watching television. This will relax your body muscles, improve posture and decrease the urge to eat frequently when sitting on the couch.

People tend to continue eating in front of TV or computer till the sitcom gets over. They unconsciously consume without noticing the quantity. This will add up the extra calories and increased weight.

8. Use Alternative Means of Transport

Instead of going to office by car, use alternative means of transport like ride a bicycle or bike, or sometimes consider resorting to public transportation. This will help you burn more calories and keep you fit.

9. Gardening

Gardening as an activity may sound boring to some, but that’s not the case. It relaxes your mind and body; enable you to connect with nature besides burning all those extra calories.

10. Get a Dog

Walk your dog for 60 minutes daily, it is equivalent to 30 minutes of moderate exercise.

11. Standing Desk

Make use of standing desk to work on your system. It will burn those extra calories since standing for long hours requires strength.

12. Replace Chair with Stability Ball

Sitting on a stability ball requires correct posture, and thus, calories get burnt in a large amount while maintaining that posture. Thus, it helps maintain a balanced weight.

13. Weighted Vest

Wear a weighted vest that gives you around 20 more pounds to hold, and thus, helps in burning extra calories when you work around.

14. Dance

Try out dance as it is a recreational activity. It will rejuvenate you and also help burn extra fat. You may different dance forms like hip-hop, cha-cha, locking, popping, salsa, contemporary, etc. Besides, dancing acts as an excellent mood lifter and stress buster.

15. Water

Have a glass of water before each meal and minimum 8 glasses of water every day. This will maintain the acid – alkaline balance in your body and increase metabolism, which will help reduce weight.

16. Green Tea

Replace green tea with regular tea.  Nowadays, this herbal decoction is widely used by fitness freaks as it helps you maintain weight.

17. Calorie Count

Try to burn more calories that you are taking in. Take help of food tracking app and ensure that you enter everything you eat. Set your daily target to lose weight and follow it up.

• Alternatively, to keep calories under control, eat lots of fresh vegetables instead of pizza and bread as the carbohydrates present in vegetables can be digested more easily than bakery products.

18. Nutritious Diet

You must also cut out foods from your diet that don’t provide you enough nutrients. Incorporate the following foodstuffs in your daily diet or weight loss regime.

• Fruits like raspberries, pears and apples.
• Vegetables like peas, artichokes, broccoli,
• Nuts like beans, almonds and lentils,
• Cereals like spaghetti, bran flakes and barley

19. Eat in Small Portion

Chew your food slowly and divide it into smaller portions. It will ease the digestion process and, as a result, body metabolism also quickens up. This will generate instant energy, and you will not starve very often.

• Slow down while eating food as this increases metabolism and brain gets time to communicate with the stomach so that it may signal us to stop eating when we are full.

20. Never Skip Breakfast

Have breakfast as it kicks start your metabolism giving you instant energy; consequently, you don’t feel lethargic throughout the day. Breakfast must contain something rich in fiber and protein. Make milk and eggs as an essential part of your breakfast since they are rich in vitamin A, D, and calcium. Include fat free yogurt with some flaxseed, oatmeal, and salad to your diet.

• Alternatively, you can also utilize whole wheat grains, low fat proteins like tofu and skinless chicken breasts in the breakfast.

21. Correct Timing

Our body gets accustomed to the food schedule that we follow, and thus, the metabolism works in the same pattern and burns calories accordingly. If our food pattern is not predictable, then the body will store calories for long and will not break down into energy. This will lead to increased weight.

• In addition to this, if we have a regular food schedule we will be able to regulate our eating habits, which is not possible otherwise.
• Set a deadline for dinner, which must be followed strictly in order to lose weight. You must try not to snack upon late at night; never after 8 pm and just before going to bed, as the body does not lose calories late at night that may result in an excessive buildup of fat. Feel free to have a cup of herbal tea just before going to bed, it will help you to feel fuller and satisfy momentary cravings.
• You must have food only while you are hungry. Stop eating when you feel satisfied and do not overeat.
• Subside your craving for having a dessert after dinner by eating a fruit or small piece of dark chocolate.

22. Emotional Eating

Avoid emotional eating due to stress or any other mental trauma. Pursue your hobby regardless of age.  Give time to exercises, meditation, play or learn some musical instrument or read books from your bucket list. It will help divert attention and will keep you from eating.

23. Avoid White Grains

Try to find substitutes for white grains, dairy products, and white bread. Consume brown bread and whole wheat products as much as possible. Carbohydrates, present in white grains cause bloating in the stomach which leave us feeling hungry even when we have consumed a lot.

24. Airplane Exercises

Find a new way to conquer your boredom while flying. Instead of reading a magazine or watching a movie, try some muscle relaxing exercises that too without sweating.

DO’S

• Eat something before going for grocery shopping. It will make you feel fuller, and you won’t crave for junk food.
• Carry a water bottle wherever you go. This trick will keep you away from sugary drinks, caffeinated drinks, and sodas.
• Set an alarm clock and fix a time when you want to hit the gym so that you remain focused and determined.
• Wear a pedometer. It will count your steps and motivate you to walk more.
• Sleep for at least 7-8 hours at night.

DON’TS

• Do not starve yourself as this leads to the accumulation of more fat in the body.

http://www.homeremedyhacks.com/24-effortless-fitness-hacks-for-slimmer-and-healthy-body/

Banana Berry Smoothie.

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Ingredients

1 cup sliced banana

1 cup unsweetened frozen berries

1 cup non-fat or 1% milk

1 cup orange juice

Directions

Place all ingredients in a blender. Put the lid on tightly.

Blend until smooth. If too thick, add 1/2 cup cold water and blend again.

Refrigerate leftovers within 2 hours.

Notes

Try using strawberries, blueberries, and/or blackberries.

https://www.foodhero.org/recipes/banana-berry-smoothie

27 Natural Pain Killers Found in Your Kitchen for Instant Relief.

Pain is an unpleasant sensation, resulting from the derangement of functions, disease, or injury. You can witness the pain in any part of your body viz. head, abdomen, neckline, back, hand, leg or even in your private parts. By and large, people resort to ‘over the counter’ pain killers to get relieved from that unbearable ache. But, the question here arises that whether these painkillers are effective in curing the ache of its root or it’s just a mirage? Pain in any body part makes it difficult for you to do your daily chores. Preventive measures are the best to prevent the pain to crop up in the first place. But, even after all efforts, if you are not able to save yourself from its trap, then use the following natural pain killers.

1. Cherry

Anthocyanins found in cherries cast a twofold impact on our body. Firstly, they put an end to the inflammation and secondly, they restrain the pain-causing enzymes. Having delicious cherries in the breakfast will not only please your taste buds, but also reduce the discomfort caused due to pain. Athletes should prefer cherry juice before their tournaments to reduce the muscle pain.

2. Ginger

Apart from culinary purpose, adding ginger to the food is a healthy practice for stomach problems as well as other problems. Ginger has natural anti-inflammatory and analgesic properties. You can even try ginger tea to get relief from pain or add grated ginger root in lemonade. Add honey to enhance the taste.

3. Fish

Fish contains a high amount of omega-3 fatty acids that help relieve back pain. It improves blood flow in the nerves and reduces the inflammation. Try salmon, herring and sardines. Using fish oil and gobbling on fish will cure back, neck and joint pain.

4. Turmeric

Turmeric powder has been used since past times to heal injuries and pain. It also keeps the digestion system in the pink. A component found in turmeric, named curcumin, makes it anti-inflammatory. It defends the body from tissue damage and swelling in joints. Take 1 tbsp turmeric daily in your diet to ease the joint pain and colitis. You can also take turmeric milk.

5. Yogurt

The friendly bacterium found in yogurt is good for tummy problems. It is also used as a reliever in Irritable Bowel Syndrome (IBS). IBS results in stomach pain. So, eat one to two bowls of yogurt on a regular basis to ease IBS.

6. Clove

Eugenol is the ingredient found in clove that works against pain. It helps treat headache, arthritis, and toothache. Clove is found in many forms viz. whole clove, ground version and clove oil. Use whole clove or powdered form to spice up your food along with relieving the pain. Clove oil can be rubbed on the aching gums too.

Note- Using undiluted clove oil excessively will hurt the gums. Therefore, be cautious.

7. Grapes

Red grapes contain resveratrol that restricts the destruction of cartilage, thereby keeping a check on the back pain. Being rich in potassium content, grapes help in arthritis pain. Grapes can be added to your daily diet as salad or side servings.

8. Hot Pepper

Many people don’t know that pepper, apart from being used for cooking purpose, also aids you in getting rid of bodily pain, especially arthritis. Capsaicin found in hot pepper acts as a pain fighter. Add half tsp powdered chili in your food. Its daily consumption will stimulate the nerve endings and decrease the effect of pain.

9. Lemon

Out of many qualities that lemon possesses, one is- ‘It is a natural pain killer’.  Lemon extract is beneficial for frequent travelers, or for those whose job involves a lot of sitting. Dip a towel in a bowl of lemon juice and apply it on the aching area. You’ll get relief.

10. Coffee

Just a cup can ease the headache. Brew some coffee and sip it. Caffeine present in coffee helps contract the enlarged blood vessels. However, it works only if you are not a usual coffee drinker.

11. White Willow

The bark of white willow is used as a natural painkiller. The properties found in it are more like that of aspirin. It is used to cure headache, muscle contraction, lower back pain, and arthritis. Chewing the bark and swallowing its juice will also help. You can also brew this herb as tea.

Note – Taking white willow in large quantities can be poisonous. Do not give it to the children.

12. Chamomile

Chamomile is quite famous for its medicinal value. It helps treat anxiety and stomach disorders. It is also effective in curing headache, muscle pain, and joint pain. You can try chamomile tea to ease the pain. Chamomile oil can also be rubbed on the affected area.

13. Sage

Sage is another herb that is used as a spice, as well as a natural painkiller. It cures stomach-related diseases and soothes the pain. The compounds in this herb are active in curing throat pain too. Make a tea by adding sage leaves to the boiling water or simply chew some leaves to suck its nectar.

14. Echinacea

Echinacea is the best natural pain killer for the esophagus ache. This herb contains polysaccharides and antioxidants that help fight a bacterial infection in the throat, thereby eases the aching gullet. Drink Echinacea tea for quick relief.

15. Green Soybeans

Green soybean is very effective in osteoarthritis. All you need to do is make your diet soy rich. The secret of this plant lies in isoflavones that have anti-inflammatory effects. Consume 40 gm or approx ¼ cup soy protein on a daily basis to fix your joint pain.

16. Devil’s Claw

Devil’s claw is used to cure arthritis and gout pain. Its roots contain a compound, called harpagoside, which works against inflammation and swelling. Prepare tea by boiling 4 to 5 grams of its root in water. Drink it regularly.

17. Wintergreen Leaves

Methyl salicylate blocks the inflammation and aches causing enzymes. It cures the pain in the same way as aspirin does. In painful conditions, like headache, ovarian pain, arthritis, nerve pain, or menstrual cramps, you can directly apply the paste of its leaves onto the skin or apply its oil on the affected area.

18. Peppermint

The compound menthol in peppermint leaves helps avoid narrowing of muscles.  It is the reason peppermint oil is used in curing IBS. The minty odor of peppermint oil can cure a headache too. Rub the oil on wrists and inhale the aroma. You can also add mint leaves to your tea to get relief from any pain.

19. Juniper Oil

Juniper essential oil is widely used in ointments to cure the muscle contraction and joint pain. The antispasmodic and antirheumatic properties of this oil help soothe the pain. For the best results, apply it before going to bed.

20. Lavender Oil

Lavender oil is used for treating many health disorders due to its relaxing, pain relieving, and stress busting properties. It is excellent in treating muscle pain. The sweet aroma of lavender helps get good sleep, which, in turn, eases the pain.

21. Fennel

Fennel is known for its antispasmodic and analgesic properties. It cures many bodily pains including menstrual cramps. It is recommended in aches associated with gout, gas, spasm, and cramps. You can also use a fennel compress for eyelids and fennel oil for muscle pain.

22. Licorice

Licorice contains a compound, called glycyrrhizin, which helps control inflammation. It also prevents uneasiness and tiredness. It cures stomach pain, arthritis, sore throat, and heartburn. Make a tea with the help of licorice root for the effective outcome.

23. Valerian

Valerian is an herb that is very effective in providing relief from pain. Give it time to do its work and you’ll be able to get a respite from the pain without resorting to pain killing tablets. It relaxes the nervous system and reduces the nerve sensitivity. Prefer drinking valerian tea.

24. Oregano

Add oregano in your food for the treatment of stomach pain and other health conditions. It contains anti-inflammatory compounds and is also known for its antispasmodic and analgesic properties. It is helpful in joint pain, back pain, muscle spasm and other chronic pains too.

25. Burdock Root

Burdock root contains omega-3 fatty acids in a large amount that act as a strong natural pain killer. You can brew tea by adding 2 tbsp fresh burdock root or 2 tsp dried version in a cup of warm water. Dosage may be 2 to 4 cups a day.

26. Flaxseed

Flaxseed helps boost up the immune system, as it is also rich in omega-3 fatty acids that are one of the best natural painkillers for the severe pain. This oil, if added to your daily diet, will help you fight inflammation, apart from fortifying the resistance power. Consume 2 tbsp raw flaxseeds or its oil on a daily basis.

Note- The patients of Irritated Bowel Syndrome (IBS) should intake oil rather than seeds.

27. Nettle

Nettle is an ‘all-in-one’ herb, which treats any pain. This incredible herb contains calcium, minerals, protein and vitamins. Take a cup of tea made up of nettle leaves to relieve arthritis and gout pain.

http://www.homeremedyhacks.com/27-natural-pain-killers-found-in-your-kitchen-for-instant-relief/