Often it is speculated that for losing chubbiness eating less is the ultimate solution. However, this hardly consists of any truth. Though obesity is growing into a perennial problem for people across the globe, saying complete no to food will hardly help.

Do you know, it is possible to beat flab without curbing your hunger and yet losing weight in a proper way? Furthermore, curbing food completely can trigger long-term health issues along with gaining more bulk. So, here comes the question, how do we beat obesity? Thus, here we offer you 4 seemingly easy ways and food that assist in keeping a tab on your weight.

1. Whole fruits for adding healthy calories

Calories is a must for the smooth working of the system. It helps in normal functioning by rendering energy for carrying out daily errands. The crux of losing flab is balanced eating rather than going long hours without having anything thus restraining self from gaining necessary nutrients. Moreover, it is not merely what you eat that matters, but also how you eat that aids in maintaining a healthy weight.

The food that tops the list and is often consumed in the wrong way are Fruits. They are considered extremely beneficial for the body. Having wholesome berries and nuts aids in rendering the body with the necessary nourishment. Turning them into juice is the most common mistake committed by people. Fruit juices especially the canned ones or readymade ones, lack the necessary nutrients in them. Additionally, they are a deficit of natural enzymes which is found in surplus in wholesome nuts.

Tip: Having wholesome fruit like banana helps in keeping you full and curbs you from overeating. Other fruits that aid in weight loss include watermelons, apples, citrus, almonds, walnuts, etc.

2. Green Coffee

Coffee aids in boosting our energy levels. However, once the affect recedes, it hikes the levels of cortisol in the blood (stress hormone), further leading to anxiety and depression. This rarely helps in reducing bulkiness. In its comparison, Green coffee made out of unripe beans not only helps in keep one energized for long hours but also in losing the extra amount of fats in a healthy way.

Products of this coffee like Grecobe and many more have become the latest craze among fitness experts. These contain important nutrients and chemicals such as chlorogenic acid, anti-oxidants that help losing body mass through fastened metabolism, burning sugar as well as unhealthy toxins in a systematic manner.

How does this Coffee stimulate cutting out body mass?

It consists of many inbuilt natural chemicals that assist in burning all the extra mass. One of the reasons for putting on extra pounds is related to the slowing down of metabolism. Metabolism is the rate at which the mass is converted into energy. A reduced speed will eventually cause reduced absorption of glucose in the bloodstream.

They contain an inbuilt chemical called Chlorogenic Acid. These aid in inhibiting absorption of sugar into the bloodstream. As less amount of sugar is released into the blood, there is a fewer amount of fats build-in the body.

3. Green Tea

Another important drink that is listed among the top diets helping in fighting obesity is Green tea. These contain anti-oxidants and lipids aiding in bringing natural glow on the face, reducing hunger grabs and causing moderate indulgence on an excess of unwanted junk. As this tea is devoid of milk, it leaves less room for an excess of sugar from getting into the blood-stream. They comprise of flavonoids, and a certain amount of caffeine helping in elevating metabolic rate, increasing insulin activity through the increase in oxidation of fats. As per research, drinking milk-free or black-tea not only helps in reducing excessive calories, having three to five cups in a day reaps many health benefits such as fighting diabetes, cancer, and other heart diseases.

4. Vegetable juices and raw salad

Similar to fruits, vegetables are also known to have very good health benefits especially in reducing chubbiness. Having vegetables raw as salads and juice keeps one full. This restricts one from eating more thus fastening metabolism.

However, just like fruits, it is necessary not to have vegetable juices available on cans and bottles that are already prepared. Consumption of green vegetables, prepared in olive oil and fewer trans-fats is highly beneficial in reducing weight-related issues.

A well-built diet is the best way of maintaining a lifestyle free of disease and other issues. However, in order for getting best results and fitting back yet again in old your jeans, donning a svelte physique is possible by perfectly combining exercise with proper intake of good nutritious cuisines in moderation along with avoidance of indulging on junk food.

How to Set Up a Daily Health Routine Habits for a Healthy

The normal well being of a person is decided through his/her daily routine. From morning till night, a person is involved in various activities such as physical, non-physical, eating habits, workouts, etc.

If you eat healthy and are continually involved in physical activity, you remain healthy. But if you eat unhealthy food with lack of physical activity, you attract diseases. So, it is better to plan your health routine to stay away from diseases.

Some of the points to be considered while planning health routine are given below.

MORNING ROUTINE

• You should wake-up early in the morning to streamline your perfect day. If you find it difficult to wake-up early, you can use alarm clocks, video alarms, etc and you can also have your windows facing sun, so that the sun rays can help you wake-up early.
• After waking up, you should drink a glass of fresh water before brushing and bathing.
• After this, you should do some physical activity. This physical activity is dependent upon your age group. The various types of physical activities which can be done in the morning involve morning walk, jogging in the park, rope skipping, running, cycling, meditation, yoga etc.
• You should have a simple, healthy and nutritious breakfast. You should not eat fried, junk or fatty food in the morning. Try to eat as light food as possible in the morning such as cereals, oats, vegetable sandwiches, boiled eggs, juice / tea / coffee, etc to boost the metabolism.
• Reach at your workstation on time and streamline your whole work to move the things smoothly. While going to workstation, try to prefer stairs instead of lift. If your workstation is on a comparatively distant floor of the building, then, you can go on stairs till some floors and then, lift and then, again stairs. It will increase your stamina step-by-step.
• Have some tea or coffee during the day till afternoon.

AFTERNOON ROUTINE

• Keep moving after some time during work, probably after an hour, to make the body physically active.
• The lunch should be healthy It should include vegetables and breads with a healthy drink such as juice or warm water or lemon water, etc. It should not involve any junk food items.
• During the afternoon, drink atleast 5-6 glasses of water.

 EVENING  DAILY  ROUTINE

• Wrap up the work completely and neatly for tomorrow.
• You can have some snacks with tea or coffee. The snacks should not be too fried or junk which can harm your body. If possible, try to have green tea or green coffee.
• You should also include fruits in your diet to eat during the whole day.
• You can also go for a walk after snacks.

NIGHT ROUTINE

• Your eating patterns at night are very crucial. If you eat too much in dinner, it will make you difficult to sleep at night.
• Always try to eat your dinner 1-2 hours before going to bed.
• Eat less in the dinner as the body is on rest mode at night, during which the food metabolism process becomes slow. So, eat less and digest more.
• You can have fruit chart including bananas, cherries, kiwi, etc, cereals, milk, vitamins rich spinach, etc.
• Avoid eating some unhealthy food items at night such as fatty food items, spicy food items, caffeinated products and sugary products.
• Go for a walk at night after dinner.
• Go to bed early. This will also help you to wake-up early in the morning.

Always stay away from junk food items. If you crave for one, try to make it at home yourself.

These daily routines will help you make your body healthy and fit. Some of the above given points may vary for some age groups. So, be attentive and eat those food items, which can make you stronger.

Your health is in your hands. Make it or destroy it!

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How Sleeping Less is Linked  To Gain Weight Fast

When you are eating healthy and still gaining extra pounds, you get confused! You try to find every possible reason behind this. But every time, you end up being unsuccessful to find the exact reason.

You also start applying weight loss management strategies, but again, unsuccessful. This is because you are unable to target and work on the exact reason of weight gain.

You will be surprised to know this hidden reason behind gaining weight, which cannot be easily recognized by the affecting individual. It is ‘sleep deprivation’. Yes! Sleep deprivation is a major reason behind weight gain. It is also scientifically proved that a mere 30 minutes of less sleep than the regular one can take you towards weight gain or obesity.

Besides weight gain, sleep deprivation also leads to many other diseases such as stress, concentration problem, memory problem, decision-making capability, risk of diabetes, etc. Moreover, sound sleep helps to make your brain and body fresh for the next day.

What are the mechanisms involved in gaining weight due to sleep deprivation?

As it has been told that the weight gain is due to sleep deprivation also, there are scientific mechanisms behind this. Some of them are listed below:

• Decreased food metabolism

Metabolism is the process of converting food that you eat into energy. This metabolism cycle to digest and excrete food inside human body is disturbed due to lack of sleep.

When the food is not metabolized well and not converted to energy, it starts accumulating inside food pipes or other locations inside body causing the formation of fat and carbohydrate deposits. These deposits lead to weight gain and increase the risk of obesity.

• Stress hormone production

There is a stress hormone present inside every human body known as cortisol. The levels of this stress hormone are increased, if you sleep less. Stress acts as a booster for hunger.

More is the hunger, more the food you will eat. You are not left with choosing healthy food or unhealthy food. You choose any kind of food item when you are hungry. This overeating ultimately leads to weight gain. So, less sleep means more stress and more stress means more body weight.

• Endocannabinoid system

Endocannabinoid system is situated in brain, which participates in many brain activities. Appetite control is one of those activities. In a scientific study, it has been observed that endocannabinoid levels become high in sleep-deprived patients, which resulted in increase in appetite.

When these patients were given their meals including healthy as well as unhealthy food items, it was found that patients with sound sleep chose food items wisely and not opted for unhealthy food whereas sleep deprived patients choose food items ignoring whether they are choosing healthy one or unhealthy one. When these patients were tested, the body weight as well as endocannabinoid levels were high in sleep-deprived patients.

These listed mechanisms clearly indicate that sleep deprivation contributes in gaining body weight.

This does not mean that one should sleep unnecessarily to manage body weight.

Sleeping more can also lead to weight gain. It just means that you should sleep atleast 7-8 hours in a day to make your body attentive and healthy.

How to fix this problem of sleep deprivation?

If you are unable to sleep for 7-8 hours in a day, you can try following ways to fix your sleep problem:

• Never sleep in-between the day
• Never eat food just before going to sleep. There should be a gap of atleast 1-1 and half hour between dinner and sleeping.
• Add some physical activity to your daily routine.
• Avoid consuming caffeine products or alcohol near bedtime.
• Fix your time of sleeping and go to bed exactly at that time.

More the healthy sleep you get, more the healthy body you will have!

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