- Always start a meal with a glass of water: You'll stay hydrated and feel fuller instantly, which can help you from overeating.
- Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well.
- Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you'll be glad you're saving calories while having a healthy yet decadent treat.
- Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you're not tempted to go back for seconds.
- Move more: Even if you're not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
- Don't drink your calories: It's a common reason why you're not seeing results — those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients like cucumber, lemon, or mint in order to save on important calories.
- Don't go hungry too long: A little hunger can be good for you, but starving yourself all day in order to "splurge" on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
- Snack on high-protein, high-fiber foods: When it's time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You'll be able to eat fewer calories while still feeling satisfied.
- Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
- Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It's an easy and effective way to keep your weight-loss goals on the right track.
Monday, March 23, 2015
Weight loss
The Lazy Girl's Guide to Losing Weight
Losing weight takes a lot of sweat and discipline, but even when you're not powering through a treadmill interval workout or counting calories, there are a lot of simpler ways to see those pounds drop on the scale. Employing these 10 little tricks daily will help you lose weight, no gym or diet required.
Tuesday, March 10, 2015
Planks...they do a body good!!!
Only One Exercise without Movement Tightens Every Muscle and Helps You Get Rid of the Extra Weight!
“Plank” is one of the most popular and most effective exercises around the world. It affects not only the abs, but also the muscles of the whole body. Always give it five minutes a day and you will be surprised by the results.
The essence of the exercise is that, you should at least once a day like “float” above the floor for several minutes, relying only on the hands and feet. Undoubtedly, to be in such a position even 2 minutes – is not an easy task. At this point a large number of muscles are activated. But, as a result of this exercise, you will have a strong back, tight ass with no cellulite, shaped legs, flat stomach and beautiful hands.
How to exercise the “Plank”:
“Plank” is a static exercise. It does not require movement, so it is important to keep the body properly.
Lie on the floor on your stomach down. Bend your elbows 90 degrees and set in the lying position on your elbows. The body should form a straight line from head to heels. Rely only on your forearms and the fingertips on your feet. The elbows should be directly under your shoulders. Keep your body as flat as possible, strain the abdominal muscles and do not relax. Try not to lower your hips toward the floor.
Feet. Assemble them. It will be difficult to keep the balance that will increase pressure on the abdominal muscles.
Legs. They should be straight and tight,
otherwise, the pressure in the right abdominal muscle, which reserves the lumbar spine, will also be reduced.
Buttocks. Stretch and do not relax until the end of the exercise, as this increases the activation of all muscles of the lower torso.
Lower back. The most important moment. For proper execution of the exercise, your lower back should be flat. This means that it must not be curved or dented. Imagine that your back adheres tightly to the wall.
Stomach. Bring it in, and in such a position, try to even tuck it under the ribs. During the exercise hold your stomach in such a position, but do not hold your breath.
Elbows. To avoid unnecessary burden on your shoulders, put your elbows directly below the
shoulder joints.
Hold this position as long as you can. To begin with, is enough for 10 seconds. As a rule, people with different physical readiness maintain this posture for 10 seconds to 2 minutes. After a break of 2 minutes, repeat the exercise. 5 repetitions will be enough. If you are a beginner, do not try to break the record, start slowly.
It is very important to do this exercise daily, preferably at the same time.
The benefits of the “Plank” exercise
Toned buttocks.
The exercise is focused on the gluteal muscles and hamstrings legs. So not only will you get the desired shape of the buttocks, but the cellulite will be gone also.
Strong back.
During the exercise, the lower back muscles are active, also the shoulders and the neck part. So, this exercise can serve as prevention for osteochondrosis in neck and lumbar spine. In addition, frees the pain in the shoulders and between the shoulder blades, which occurs as a result of carrying heavy bags or long sitting at a desk.
Tight attractive feet.
The main burden of the exercise falls on the feet. It includes all the leg muscles – from hip to the leaves. There is no room for concern if you feel a burning sensation in your muscles – it is a sign that the muscles work.
Stretched hands.
It is quite obvious that together with the feet in this exercise, you are intensively training the hands. Half of the body weight is held on them.
Flat stomach.
When the whole body is tense, it automatically trigger abdominal muscles, to the bottom, and side.
The essence of the exercise is that, you should at least once a day like “float” above the floor for several minutes, relying only on the hands and feet. Undoubtedly, to be in such a position even 2 minutes – is not an easy task. At this point a large number of muscles are activated. But, as a result of this exercise, you will have a strong back, tight ass with no cellulite, shaped legs, flat stomach and beautiful hands. How to exercise the “Plank”:
“Plank” is a static exercise. It does not require movement, so it is important to keep the body properly.
Lie on the floor on your stomach down. Bend your elbows 90 degrees and set in the lying position on your elbows. The body should form a straight line from head to heels. Rely only on your forearms and the fingertips on your feet. The elbows should be directly under your shoulders. Keep your body as flat as possible, strain the abdominal muscles and do not relax. Try not to lower your hips toward the floor.
Feet. Assemble them. It will be difficult to keep the balance that will increase pressure on the abdominal muscles.
Legs. They should be straight and tight,
otherwise, the pressure in the right abdominal muscle, which reserves the lumbar spine, will also be reduced.
Buttocks. Stretch and do not relax until the end of the exercise, as this increases the activation of all muscles of the lower torso.
Lower back. The most important moment. For proper execution of the exercise, your lower back should be flat. This means that it must not be curved or dented. Imagine that your back adheres tightly to the wall.
Stomach. Bring it in, and in such a position, try to even tuck it under the ribs. During the exercise hold your stomach in such a position, but do not hold your breath.
Elbows. To avoid unnecessary burden on your shoulders, put your elbows directly below the
shoulder joints.
Hold this position as long as you can. To begin with, is enough for 10 seconds. As a rule, people with different physical readiness maintain this posture for 10 seconds to 2 minutes. After a break of 2 minutes, repeat the exercise. 5 repetitions will be enough. If you are a beginner, do not try to break the record, start slowly.
It is very important to do this exercise daily, preferably at the same time.
The benefits of the “Plank” exercise
Toned buttocks.
The exercise is focused on the gluteal muscles and hamstrings legs. So not only will you get the desired shape of the buttocks, but the cellulite will be gone also.
Strong back.
During the exercise, the lower back muscles are active, also the shoulders and the neck part. So, this exercise can serve as prevention for osteochondrosis in neck and lumbar spine. In addition, frees the pain in the shoulders and between the shoulder blades, which occurs as a result of carrying heavy bags or long sitting at a desk.
Tight attractive feet.
The main burden of the exercise falls on the feet. It includes all the leg muscles – from hip to the leaves. There is no room for concern if you feel a burning sensation in your muscles – it is a sign that the muscles work.
Stretched hands.
It is quite obvious that together with the feet in this exercise, you are intensively training the hands. Half of the body weight is held on them.
Flat stomach.
When the whole body is tense, it automatically trigger abdominal muscles, to the bottom, and side.
Subscribe to:
Posts (Atom)