Loaded with an array of essential nutrients, flax seeds are emerging as a superfood. Known as one of the oldest crops, flax seeds are being used since the beginning of civilization. From reducing your risk of developing cancer to helping in weight loss, and regulating your blood pressure, flax seeds do it all for you. Read further to know how they help in keeping you fit and fine.
Prevent and manage diabetes
Adding 10 to 20 grams of flax seeds in your daily diet can reduce your risk of developing type 2 diabetes by 8 to 20 per cent, says a study published in the Journal of Dietary Supplements. The seeds work due to the presence of soluble fiber in them. The fiber is known to slow down the release of sugar in the blood and prevent high blood glucose levels.
Help in weight loss
If you are someone who has a habit of snacking every now and then, flax seeds are for you. Adding them in your daily diet can stave off the hunger pangs by reducing appetite and increasing satiety. Again, the soluble fiber present in flax seeds helps in the production of satiety-boosting hormones and providing a feeling of fullness.
Improve cardiovascular health
Being rich in omega-3 fatty acid, a plant-based fatty acid, flax seeds can prevent the deposition of cholesterol in the blood vessels. Also, they can reduce inflammation in arteries and reduce the growth of a tumour. This is how flax seeds keep the risk of developing a heart attack, heart failure, or stroke at bay.
Reduce cancer risk
Flax seeds contain plant-based compounds called Lignans. They have antioxidant properties that help in reducing the risk of developing cancer, says a study published in Cancer Epidemiology, Biomarkers & Prevention. Having flax seeds almost regularly can keep you from developing breast, prostate, colon, and skin cancers.
Are you working out to lose weight? Do you also keep track of your food portion? If yes, you are going right. Weight loss is a long and difficult process that needs motivation, persistence and the right information. It is normal to feel low and demotivated at times while going through the challenging process of weight loss. The major cause of this is the seemingly never-ending process. So, what if we tell you that some simple kitchen ingredients can help you make the weight loss process faster? Interesting? Read further to know about those ingredients and how they help in burning calories.
It contains a compound called cayenne, that is known to have thermogenic properties. This means that having cayenne can increase your body temperature and to make it normal, your body will lose calories. This can boost your metabolism and help you lose weight. The use of cayenne can also suppress appetite and prevent the build-up of body fat.
Cumin has the ability to burn fat. This Indian spice contains phytosterols that are known to regulate the absorption of cholesterol in the body. Moreover, cumin is also helpful in enhancing your memory and reducing stress.
This superfood can suppress your appetite and promote fat burning. Also, it can boost your body’s metabolism. Ginger contains a compound called gingerol that can increase the level of good cholesterol in the body. It can also regulate your blood sugar level. Moreover, this Indian spice helps in the secretion of leptin, a protein that encourages fat burning.
Containing a significant compound called curcumin, turmeric can prevent you from becoming obese. It can do so by increasing your body’s metabolism rate. Also, it helps in fighting against debilitating conditions like cancer and Alzheimer’s disease.
Weight loss is tough but not as difficult as sustaining it. Those who have endomorph body type finds it more challenging to avoid getting back the lost weight. But having a clear understanding of sustaining weight loss can actually help to do so successfully.
What if we actually tell you the most effective and scientifically proven way to lose weight and maintain it as well? Interesting, right? Well, maintaining the lost weight for at least a year can help you sustain it further. Yes, you heard it right. Recent research published in the European Journal of Endocrinology has revealed that the longer you sustain your weight loss, the lower your likelihood of getting it back.
According to this study, successfully maintaining an ideal weight results in an increased level of appetite-suppressing hormones named GLP-1 and PYY. Also, it decreases the level of a hunger hormone called ghrelin. This is what facilitates to maintain lower body weight.
But before trying to do so, you firstly need to actually lose your weight. And to do so, all you need to do is to be consistent with your weight loss regime. Regularly indulging in high-intensity exercises, drinking at least 8 glasses of water per day, and having a balanced and healthy diet can help you shed those extra kilos. These lifestyle changes are necessary if you genuinely wish to have a perfect body shape. You need to be a self-motivator and give a boost to your will power to get up early in the morning to hit the gym. Also, you have to keep your cravings under control. Giving up on sweets or calorie and carb-rich food can bring you back to the obesity phase.
Are you one of those who cannot do without a hot cup of coffee as the first thing in the morning? Does the steamy and aromatic coffee makes you feel energetic? Yes? What if we say that this habit can help you lose weight as well? Interesting right?
But for that, you need to be mindful while picking the coffee. It is not the brown coffee but the green one that can be your new weight loss buddy. According to researchers, having green coffee regularly along with healthy food and indulging in exercise can help you shed those extra kilos rapidly.
How green coffee helps in weight loss?
Green coffee beans are not roasted and therefore contain a compound called chlorogenic acid. This compound is known to have antioxidant effects that help in coping up with stress, a major contributor to weight gain. Also, chlorogenic acid can help you get rid of the excess fat by increasing your body’s basal metabolic rate. This can potentially reduce the glucose release in the bloodstream through the liver. As a result of this, your body starts burning excess fat and you lose weight.
Not only this, consumption of green coffee can increase satiety and prevents overeating which is a major reason behind weight gain. This is important for people with zero control over the food portion.
How to prepare and consume green coffee?
Green coffee can be prepared the same way you make black coffee. You can add honey or cinnamon to the coffee to add flavour in it.
Though you can have green coffee at any time of the day, consuming it just after having a meal is considered extremely helpful. Doing this can keep your blood sugar under control and help you in effective weight loss.
Do you have belly fat? Does performing exercises is not helping you? If yes, you need to know that one of the most important factors in a weight loss regimen is to pick the right food. You should aware of the food that are low in calories, have fat-burning properties, and help in increasing the body’s metabolism. To lose weight, you don’t need to spend a huge amount of money on protein shakes or a special kind of food. Something as simple as veggies can be of good help. Here we tell you about certain easily available vegetables that can effectively help in shedding those extra kilos. Read on to know about them.
This green veggie is known to have fat-burning properties. Also, it is low in calories and therefore having it on a daily basis won’t contribute to body fat. Also known as a ‘powerhouse of vegetable’, spinach can be consumed by simply cooking it or making spinach smoothie. Spinach contains a good amount of fiber and protein that can keep you from overeating and help you building muscles.
Mushrooms are jam-packed with protein that can boost your body’s metabolism and increase the fat-burning episode. Also, this extremely nutritious vegetable can regulate the blood sugar level and prevent the onset of diabetes.
Being rich in fiber, broccoli can keep you satisfied for a longer duration and prevent overeating, which is a major cause of obesity. Also, broccoli contains phytochemicals that have fat-burning properties. This green veggie also contains vitamin C and folate that can potentially boost your body’s immunity and help you fight against various diseases and conditions.
Being rich in water and fiber, cucumber can increase satiety and also helps in detoxifying your body. It is also low in calories and fats and therefore can be eaten without thinking much about weight gain.
Obesity is one of the most prevalent and debilitating conditions that haunt everyone. It affected around 1.9 billion adults and 340 million children around the world in the year 2016. This is what the WHO states. Worldwide, the cases of obesity are increasing day by day. This is mainly because of the sedentary lifestyle, unhealthy diet, and even genetic reasons. If you wish to get rid of the extra flab, you need to be aware of the right method. With the right eating habits, you can gradually achieve your weight loss goal. Here we will tell you about amla juice and its weight loss benefits. Read on to know about that.
One of the major reasons for weight gain is slow body metabolism. And, regular consumption of amla juice can help in flushing out the toxins in the body associated with inadequate metabolism and boost fat burning.
Enhances synthesis of protein
It is needless to say that greater protein synthesis means effective weight loss. And, reduced protein synthesis decreases the body’s metabolism hence contributing to extra pounds. Daily intake of amla juice (no matter whether in concentrated and diluted form), can help in boosting your body’s rate of breaking protein.
Excessive buildup of toxins in the body is one of the major causes of obesity. Amla juice removes these harmful toxins and helps in detoxing. It not only combats the reason for weight gain but also prevents further buildup of toxins. Consuming amla juice regularly can potentially increase your body’s digestion rate. Being rich in fiber, it can keep your gut healthy and help in fighting constipation, another reason for weight gain. Having amla daily can also reduce your risk of developing diabetes by reducing the level of sugar in the blood.
Being rich in fiber, amla juice can keep you satisfied for a longer duration preventing you from overeating. This carbohydrate helps in keeping sugar level under check.
If you are a fitness enthusiast, you must be aware of intermittent fasting. It is quite popular because of its weight loss benefits. For those who do not know about intermittent fasting, it is basically a regular but short-term fast. Following it means you have to refrain from eating for up to 12 to 16 hours. Big meal gap does benefit your body but at the same time puts you at risk of certain conditions. Here we will talk about both the pros and cons of following an intermittent fasting diet plan. Read on to know about them.
Benefits of intermittent fasting
This eating pattern brings positive changes in the body. It decreases the level of insulin and helps in the inefficient burning of fat. The level of growth hormone also rises in the blood that facilitates muscle gain and fat burning. This is the way you lose weight. Also, intermittent fasting reduces your body’s resistance to insulin and reduces your risk of developing type 2 diabetes. This diet plan keeps certain chronic conditions at bay. It does so by reducing the oxidative stress and inflammation that are knwon to be a contributing factor in the onset of those conditions. Intermittent fasting also benefits your heart. It decreases the level of bad cholesterol in the blood, inflammatory markers, and bloos sugar level. When you fast for around 12 hours a day, it triggers a metabolic pathway that helps in flushing out the waste materials effectively.
Side-effects of intermittent fasting
Following intermittent fasting can take a toll on your body’s metabolism. It is always advised to eat after an hour of waking up. This prevents muscle breakdown and binge eating later in the day. Also, not eating for long can increase the acidity in your body which can lead to bloating and even migraines. As we mentioned earlier, intermittent fasting reduces sugar level, but that is not good for your health for a longer period of time. The extremely low glucose level in blood may lead to fatigue, headache, anxiety, an irregular heart rhythm, irritability, etc.
Everybody wants to be fit and away from health hazards. And, getting into a perfect shape is necessary to be healthy. That is the reason most of the people can be seen sweating in the gym and on the running tracks. While doing a workout is one of the most effective ways to be active and shed those extra kilos, you can lose weight without spending a huge amount of money on expensive gears and getting gym memberships. To get the desired result, all you need to do is to be disciplined in your lifestyle choices and daily routine, have a perspective and focused attitude towards reaching the weight loss goal. Here we tell you what else you need to do to get a perfect body.
Replace snacks with fruits
You must have heard the common saying, “An apple a day keeps the doctor away.” So, you just need to replace your unhealthy snacks with apples. You can also opt for avocado. These fruits are known to have low glycemic index. Also, they are low in calories and therefore considered as good options to have. Apples and avocados are rich in fiber that can keep you satiated for long and prevent you from overeating. Even if you are struggling with low metabolism, avocados and apples are perfect for you.
Your breakfast should be heavy
A heavy breakfast is needed to kick start your metabolism and produce enough energy to sustain yourself till the night. Having a heavy breakfast also helps you keep your calorie intake under check. Additionally, it can keep your body and brain functions optimum.
Consuming a moderate amount of coffee everyday can help you lose weight effectively. It can boost your metabolism and help in fat burning. Coffee also helps in reducing stress which is a known factor leading to weight gain. But do not go for excess coffee. It can be debilitating.
Have you gained too much weight and now trying to lose some but nothing seems to be working? Well, you haven’t gained those extra kilos in one day, so you won’t lose them in one day. You just need to be patient and keep working towards it. Fitness expert Bonnie Pfiester once said, “Fitness is like marriage. You can’t cheat on it and expect it to work.” This means that you don’t need to reward yourself with ‘any’ food. Be specific. Mindful eating can make you go a long way when it comes to weight loss. There are certain fruits loaded with essential nutrients and fat burning capacity. Eating them regularly can help you lose weight. These fruits are the secret to reaching a healthy body weight. Here we tell you about them.
Being low in calories and rich in fiber, apples can help you lose weight effectively. They can increase satiety and prevent you from overeating. They are also known to help in burning fat and controlling appetite, says a study published in the Journal of the Academy of Nutrition and Dietetics.
Being jam-packed with vitamin C, grapefruit can help you oxidize a significant level of fat during a moderate workout session. Also, having a low glycemic index, it releases sugar in your blood quite slowly and helps in weight loss. According to research published in the Critical Reviews in Food Science and Nutrition, eating grapefruit can lower the levels of a fat-storage hormone called insulin. Also, loaded with water, grapefruit can keep you satiated.
Having anti-inflammatory properties, berries can prevent inflammation, which is already associated with weight gain. They are knwon to be filling and therefore can prevent you from overeating. Additionally, berries help in reducing cholesterol levels and blood pressure.
If you are following a strict weight loss regimen that gave you the required results during the initial phase, however suddenly you have stopped losing weight for no reason, it means you have reached a weight loss plateau. It is an unwanted phase of the weight loss process that occurs in almost everyone’s life after they start trying to shed those extra kilos. It makes every effort a waste.
Once you begin the weight loss routine, a significant drop in weight occurs. This happens because your body uses glycogen present in the muscles for energy as the body loses calories. Also, you shed the weight because the glycogen, when burned in the body releases water. Gradually, the body also loses muscles and fat, that are required to keep your metabolism optimum. The deficiency of these factors leads to a slow metabolism which is associated with weight gain. This is the time, you reach weight loss plateau and stops getting rid of more calories. You reach the weight-loss plateau due to some common mistakes. Here we will tell you about them.
- Performing the same kind of exercise daily can make you reach the weight loss plateau. It makes the workout session monotonous for your body and it stops reacting and bringing the required results. So, you basically need to challenge your body. Introduce some tough and new exercises to it. Also, change the frequency of the exercises you are already doing. Resistance training can also be an effective way to break weight loss plateau.
- Always keep track on your calory intake. Make sure you burn more calories than you consume.
- If you think that skipping meals before and after exercise will help to get a slim body, you are mistaken. It will only make you weak. So, always head towards the gym after having something. This will make you energetic enough to exercise without feeling drained out. Also, don’t forget to have a post-workout meal. This will help the muscles to work.
- If you have a sedentary life, exercise won’t help you in getting a slim body. You are required to keep moving. Having an active lifestyle will help you experience progress in weight loss.
- It is essential to consume enough water during the weight loss process. Dehydration can make you consume more calories which are already associated with weight gain. So drink as much water as you can.