Weight loss for Women

Weight loss tips exercise workout: Weight loss is a nightmare for several people, as they try really hard to get fit and in shape. For instance, some people sacrifice their favorite food, meanwhile, others hit the gym thrice a day. But weight loss is not that tough if you get the right guidance from your health expert. One thing that has to be understood is your body type and metabolism. Metabolism is a factor that leads to weight gain and loss. You can take help from your doctor or dietician to understand your metabolism, then the next step is just to get the correct diet and exercise.

Exercise 

Physical activities help you burn fat and calories which results in the reduction of weight. But many are not aware that the right time exercise is important for your weight loss.

As per recent research, the timings of your physical activities also help you in your weight loss. The research examined more than 350 adults who were trying to shed weight. The members were associated with moderate to intense exercises. However, the timings of all the members were noted and the result was:early-morning time was the most common for exercise

The findings of the research were authored in the Journal of obesity. However, the research concluded that a dedicated time slot to exercise gives much better results than an inconsistent one. According to the research, an individual can do physical activities during

• morning
• afternoon
• evening 

but there should be consistency in the timings of the exercise.

Things to remember

Weight loss cannot be done in a few weeks, You have to consistent in your exercise and maintain patience. You will see the results but after some time. The correct exercise can help you lose that extra kg's in no time. Here we bring you two weight loss exercises, which could help you in reducing your fat.

Jog For Miles

Jogging is another way of bouncing which will help your body and muscles to move. Jogging is considered as a  complete workout to your human body. Hence, just activate your muscles, push yourself out of the bed and run for recreation. Jogging can be done anytime, but take out some time in the morning to get the best results and energy throughout the day.

Crouch For A While

Squatting or crouching is a well-known exercise for a perfect butt. The process of squatting is done by bending the knees and lowering the body. This exercise helps in reducing the thigh fat. The best part is, you can perform this exercise at your home. It can be done in sets, such as 

yogurts Recipe

Not many healthy snacks can rival the popularity that yogurts have enjoyed in recent years. Essentially developed by the bacterial fermentation of milk, it is understandable that the public took a reserved stance towards this food product upon its initial introduction to the market. Nonetheless, yogurts have gradually shifted public opinion and experienced an exponential rise to the top of the healthy list of snacks.
Yogurts possess a range of unique characteristics that distinguishes it from other food products. These characteristics include a wide range of flavors, various health benefits, and also its versatility to be incorporated into every meal. One of the variations invented is the yogurt drink, it contains similar nutritional value as conventional yogurts while offering consumers the ease of portability and consumption. More importantly, these yogurt drinks are delicately concocted with fat-free yogurt and fruit juice, which further enhances its nutritional profile.

What are the Health Benefits of Yogurt Drinks?

A major advantage of yogurt drinks is its suitability to be consumed at any time of the day, regardless of the type of activities involved. It can be consumed as an after-meal beverage to help with digestion or fitness enthusiasts can consume it at the end of the vigorous training to aid in recovery. However, this advantage counts for nothing if yogurt drinks are not loaded with essential vitamins and minerals that can help to improve general health condition.

Fortify Immune Response System

Arguably the most important aspect of yogurt drinks is its ability to support the immune system and enhance its capabilities. In a report published by the Cambridge University Press, it was determined that yogurts possess immune mechanisms that restrict the growth of tumors. This is primarily due to the noninflammatory activity that significantly reduces inflammatory immune responses with the consumption of yogurt drinks.
The experiment was carried out across five different groups of mice, with the control group being fed with conventional diet while the remaining groups were supplemented with various dosages of yogurt consumption throughout different periods of time. After tumor induction and at the end of week 20, colorectal tumors had developed in the control group but the remaining groups that were fed with yogurts did not experience any tumor growth. This result also showed that tumor inhibition is magnified with continual consumption of yogurts.
Another benefit was also published in the European Journal of Nutrition in 2004, with scientists putting forward their findings that yogurt drinks can aid in effective management of academic examination stress.
It was discovered that although stressful conditions can lead to suppressed immune responses, regular yogurt drinks consumption can help to reverse this effect. At the end of the 6-week trial duration, participants who were prescribed with the yogurt treatment had recorded regulated lymphocytes and CD56 cells, both of which aids in relieving academic examination stress.

Manage Diabetes

The departments of Nutrition Research, Shahid Beheshti University of Medical Sciences, Iran, first published this theory in 2015. It aimed to establish the correlation between regular yogurt consumption, vitamin D status and bone biomarkers in diabetic patients.
Enlisting the participation of 90 women and men aged between 30 and 50 years old, all with type-2 diabetes, the scientists set out to evaluate the effects of regular yogurt intake. Over the course of a 12-week period, participants recorded an exponential decrease in serum intact parathyroid hormone (iPHT), with the most obvious improvements coming from participants with low vitamin D status.

Build Stronger Bones

Yogurt drinks are mainly identified as dairy products, which inevitably explores its effectiveness in offering high calcium content to aid in building stronger bone structures. To back up this concept with scientific evidence, the Institute for Aging Research, Hebrew SeniorLife and Harvard Medical School, United States of America, set out to test the full range of its benefits for the human bones.
The research revolved around a staggering 3212 participants, spread over a 12-year timeframe. At the conclusion of the extended trial period, participants who consumed yogurts regularly reported higher bone mass density, with the hip region experiencing the highest improvements in bone mass density index.

Effective Weight Management

While the fact that yogurts help to support the immune system is the most important factor within the medical field, consumers are more likely to be attracted by its ability to aid in effective weight management. Weight loss has always been a common issue in the global society, with most people having to cope with excessive weight gain and struggling to find a viable weight loss treatment. A report published by the Oxford University Press recognized this issue and set about to address it.
The study highlights that generous intake of dietary fat is not only linked to obesity but it also drastically increases the risk of heart diseases and cancer. However, it offers an effective solution in the form of low-fat or fat-free products such as yogurt drinks. By relying on these food choices, it reduces the percentage of calories derived from fat, consequently aiding in effective weight management.

Conclusion

Yogurt products are one of the fastest growing range of food options. The popularity of yogurts is more evident in supermarkets where the dairy aisle is overwhelmed by various yogurt products. One product that is in high demand is yogurt drinks. Most people are attracted to its convenience and portability while offering equal health benefits at the same time. These health benefits include enhanced immune system functionality, higher bone mass density, and effective weight management. Although these benefits do not differ from conventional yogurts, its ease of consumption propels it to the forefront of all yogurt products.

Trus

Optimum Nutrition (ON) Gold Standard 100% Whey Protein Powder - 2 lbs, 909 g (Rocky Road)

https://www.amazon.in/gp/product/B075ZYRPG9/ref=as_li_tl?ie=UTF8&tag=arup20-21&camp=3638&creative=24630&linkCode=as2&creativeASIN=B075ZYRPG9&linkId=89a76c98aa4331ef81b4655c0c918ca5

This is a Vegetarian product.

• 24 grams of whey protein per serving with whey protein isolates as the primary ingredient and just 1 gram of sugar and 1 gram of fat
• 5.5 grams of naturally occurring BCAAs
• Over 4 grams of glutamine and glutamic acid in each serving
• Whey protein microfractions from whey protein isolate and ultrafiltered whey protein concentrate
• Use first thing in the morning, before/after exercise or after weight training

Men Diet Chart For Six Pack

Your six pack nutrition plan starts with the first meal of the day! This means no food cravings in the middle of the day, which reduces your daily calorie intake and puts you on track for that six pack

Eggs
are a quintessential breakfast food that help reduce body fat while keeping you sated for longer through the day. Having a hearty but healthy breakfast is crucial not just because of the nutrient content but also because a filling breakfast at the start of the day keeps you full for longer.

Oats

provide a much healthier alternative to you favorite breakfast cereal. They contain beta glycogen which gives you satiety, and this satiety hormone has been shown to reduce calorie intake and decrease the risk of obesity by lowering cholesterol and blood sugar levels too.

Lunch

The middle of the day is usually when hunger catches up to you. Pre Packing a healthy and nutritious lunch will keep you from mindless snacking at your work desk all day!

Lean Meats

Well-prepared lean meats, such as chicken brest makes the ideal lunch if you’re trying to get six pack abs, and that has to do with the nutritional value of chicken as well as the fact that it tastes amazing!

Dinner

Having eaten healthy throughout the day and finished your workout as well, it’s time to wrap up your six pack nutrition with a light dinner.

Fatty Fish

Let’s be clear, the fats in this fatty fish are all good fats! A nice salmon dish would be filling and supremely healthy at the same time.

Celery

 versatile vegetable that you can braise, make soups and smoothies with, or simply add to a salad for a nice crunch. Oh, did we mention it’s low in calories, packed with fiber and water and it boosts metabolism to a high level as it passes through the body?

Snacks

Nuts

What do you do when hunger strikes and you’re nowhere near a meal time? Eating a handful of nuts is the healthy and filling solution!

Accompaniments

Greek Yogurt

Not only does it add a wonderful creamy texture to any food its added to, Greek yogurt can actually help you burn fat as well! It can be used as a salad dressing, post-workout snack, or after-dinner indulgence!

Drinks

Green Tea

Looking for a healthy beverage to go along with all these healthy foods? Green tea should be your drink of choice. It contains a compound called EGCG, which enhances the body’s fat-burning process. Plus, the caffeine it contains can give your metabolism another (slight) boost. Opt for freshly brewed, unsweetened green tea for maximum impact

4 Common Sun Protection Mistakes While Using Sunscreen

Sunscreen lotion cream: 
Since our childhood, we have been listening to these many things, 'don't go outside without sunscreen', 'have you applied the lotion', 'it's so hot outside, keep sunscreen with you'. Applying sunscreen daily, not helps you from the harmful ultraviolet rays but also helps your skin to rejuvenate and prevent fatal diseases like skin cancer. But do you think, that applying it once, while leaving your house, is enough? No, it's not. There are several tips to skincare that you should follow while going out especially in summers. There are many mistakes we all are making unknowingly, such as applying sunscreen once a day, etc. Read all the mistakes you do, below:

Using your sunscreen once

We all spend 8-10 hours outside in direct contact with the sun. While traveling to the office or going college, we all use our own vehicle and public transport, which does not completely protect you from UV rays. Moreover, you will be shocked to know that it just takes twenty minutes to sunburn your skin. Hence, to prevent this,

• The first step is to apply the sunscreen thoroughly on your face, neck, hands (whatever body part which is not covered)
• The second step is to apply at least 30 minutes before stepping out of the sun. Sunscreen takes time to merge in the skin completely.
• The third step is to apply it whenever you step out. Only the exception is, if you step within 2 hours, then it is not necessary. Otherwise, apply it in the gap of every 2 hours.

Thinking sunscreen is enough

After sun care is the most necessary part to cure sunburn. The only sunscreen will not help you out if you are suffering from sunburn. Calming your skin with natural home remedies is an option. Natural things like aloe Vera gel and green-tea bags are one of the remedies. Besides this, don't forget to moisturize your skin daily. In case of irritation to the skin, use ice-packs but don't touch your infected skin or try to peel it.

You always think that you are wearing the right outfit while traveling out. Check a few points before leaving,

• Wear cotton cloth 
• Use Sun glass
• Carry Dupatta/Scarf(face cover)
• Cover your head with cap
• Avoid synthetic cloth
• 
  

Indulekha Bhringa Hair Oil, 100ml

To simply say Indulekha hair oil has got it all covered and helps hair regrow would not be a fair comment so to speak. Yes , it's a good hair oil . But you can also try these natural, safe and dermatologist recommended products to treat hair fall, greying of hair and hair growth.

7 Simple Tips to Make Your Diet Healthier

1. Slow Down

The pace at which you eat influences how much you eat, as well as how likely you are to gain weight.

In fact, studies comparing different eating speeds show that fast eaters are up to 115% more likely to be obese than slow eaters (1Trusted Source, 2Trusted Source, 3Trusted Source).

Your appetite, how much you eat and how full you get is all controlled by hormones. These hormones signal your brain whether you’re hungry or full.

However, it takes about 20 minutes for your brain to receive these messages, so eating more slowly would give your brain the time it needs to perceive that you are full.

Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight (4Trusted Source, 5Trusted Source).

Eating slowly is also linked to more thorough chewing, which has also been linked to better weight maintenance (6Trusted Source, 7Trusted Source).

Therefore, simply by eating slower and chewing more often, you can reduce your risk of eating too much and gaining excess weight.

2. Choose Whole-Grain Bread — Not Refined

You can easily make your diet a bit healthier by choosing whole grain bread in place of traditional refined-grain bread.

As opposed to refined grains, which have been linked to many health issues, whole grainshave been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease and cancer (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source).

They are also a good source of fiber, B vitamins and several minerals, such as zinc, iron, magnesium and manganese.

There are many varieties of whole-grain bread available, and many of them even taste better than refined bread.

Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains.

3. Add Greek Yogurt to Your Diet

Greek yogurt (or Greek-style yogurt) is thicker and creamier than regular yogurt.

It has been strained to remove its excess whey, which is the watery part of milk. The end result is a yogurt that is higher in fat and protein than regular yogurt.

In fact, it contains up to three times the amount of protein found in the same amount of regular yogurt, or up to 9 grams per 100 grams (12Trusted Source, 13).

Eating a good source of protein helps you feel fuller for longer, helping you manage your appetite and eat fewer calories overall (14Trusted Source, 15Trusted Source).

Furthermore, since Greek yogurt has been strained, it contains fewer carbs and lactose than regular yogurt, making it suitable for those who follow a low-carb diet or are lactose intolerant.

Simply replace some snacks or regular yogurt varieties with Greek yogurt for a hefty dose of protein and nutrients.

Just make sure to pick the non-flavored varieties, as flavored ones may be packed with added sugar and other unhealthy ingredients.

4. Don’t Shop Without a List

There are two important strategies to employ when you go grocery shopping: make your shopping list ahead of time and don’t go to the store hungry.

Not knowing exactly what you need makes room for impulse buying, while hunger can further exacerbate your impulses.

To make sure you don’t give in to your impulses, plan ahead and write down what you need beforehand.

By doing this and sticking to your list, you will not only buy healthier items but also save money and have healthier foods around the house.

5. Eat Eggs, Preferably for Breakfast

Eggs are incredibly healthy, especially if you eat them in the morning.

They are rich in high-quality protein and many essential nutrients that people often don’t get enough of, such as choline.

When looking at studies comparing various types of calorie-matched breakfasts, eggs come out on top.

Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories over the next 36 hours, which can be quite helpful for weight loss(16Trusted Source, 17Trusted Source, 18Trusted Source).

One study in healthy and fit young men showed that eggs caused significantly more fullness, less hunger and a lower desire to eat, compared to a breakfast consisting of cereal or croissants (19Trusted Source).

In fact, the men who had eggs for breakfast automatically ate 270–470 fewer calories at lunch and dinner buffets, compared to those who ate other breakfasts.

Therefore, simply replacing your current breakfast with eggs may result in major benefits for your health.

6. Increase Your Protein Intake

Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.

Due to its ability to affect your hunger and satiety hormones, it’s the most filling of the macronutrients (20Trusted Source, 21Trusted Source).

One study showed that simply increasing protein intake from 15% to 30% of calories made people eat 441 fewer calories per day, without actively restricting their intake (22Trusted Source).

What’s more, protein helps you retain muscle mass, which determines the rate of your metabolism. A high protein intake may increase the number of calories you burn by 80–100 per day (23Trusted Source, 24Trusted Source).

This is especially important for preventing the loss of muscle mass that can occur during weight loss and as you age (25Trusted Source, 26Trusted Source).

Aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings and make you less likely to overeat.

Good sources of protein include dairy products, nuts, peanut butter, eggs, beans and lean meat.

7. Drink Enough Water

Drinking enough water is important for your health.

Many studies have shown that drinking water may benefit weight loss, weight maintenance and even slightly increase the number of calories you burn daily (27Trusted Source, 28Trusted Source, 29Trusted Source).

Studies also show that drinking water before meals can reduce appetite and calorie intake during the subsequent meal in middle-aged and older adults (28Trusted Source, 30Trusted Source).

That said, the most important thing is to drink water instead of other beverages. This may drastically reduce your sugar and calorie intake (31Trusted Source, 32Trusted Source, 33Trusted Source).

People who drink mostly water have been shown to consume 200 fewer calories per day, on average, than those who drink other beverages (34Trusted Source, 35Trusted Source).