Cut Down Snacking at Work!

Are you one of those who likes to munch snacks while working? Well, welcome to our squad!

We all are victims of meaningless snacking at work during the odd hours.

Be it the ever-so-friendly vending machine or just boredom, we all are guilty of consuming extra calories even when we are not hungry. Result – we tend to add weight and feel uncomfortable in our own bodies.

Not anymore! Here are some ways which would help you in cutting down your habit of snacking at work.

  • Have an amazing breakfast

One of the reasons why you might tend to continuously munch something at work is probably because you skipped your breakfast or didn’t take lunch.

Thus, make it a point to consume regular meals. Further, ensure that you consume fruits in between the meals to ensure that you are not binge eating while working.

  • Brush after you take lunch

Toothpaste works as a great weapon against constant munching in office. This is why it is often recommended to brush your teeth after lunch at work. How does this help? When your mouth retains the minty smell and freshness of the paste, you would not want to consume something sweet or chocolaty. It acts as a distraction and ensures that you do not go around snacking post-lunch in the office. You could experiment with different toothpaste flavors and tastes to bring in the desired results.

  • Chew sugarless gum

Sugarless gum can also have the same effect as a minty toothpaste. When you are chewing a gum, you are less likely to eat snacks. There are two reasons behind this. First, your mouth is already in motion and you do not need anything else to keep it active. This reduces your craving.

Second, since the mouth is feeling fresh and minty with the gum, this satisfies your cravings. Thus, keep a sugarless gum handy and chew whenever required.

  • Keep healthy snacking options        

When you are hungry at 3 p.m. and badly want to consume some snacks, what do you do? You look inside your workstation drawer to see if you have something to munch on. If not, you go and eat the pretzels from the nearby workstation and that satisfies you for a while. But, what if your drawer had something healthy to eat, like some dry fruits or bananas? You would not go to the next workstation at all in this case, right? Thus, the best way here is to keep the snacks stacked up in your drawer. This would keep you away from the unhealthy food!

  • Take proper protein

As a matter of fact, consuming protein-rich foods will keep you satiated for long. This will prevent you from consuming any junk food at work. Wasabi peas are a great snack and are also rich in protein. Further, you can also keep a jar of almond butter in your cabinet.

Your Turn

These healthy foods would not only satisfy your food cravings but would also limit your calorie intake. Any other ideas? Do share with us in the comments.

5 Tips on Selecting the Right Outfit for Gym

When it comes to choosing the right outfit for the gym, it can be tough to decide. With seasonal weather and ever-changing fashion trends, it is difficult to keep pace with fitness fashion industry.

As a matter of fact, we would highly advise you to focus more on comfort, and less on fashion. This is perhaps because what you wear while working out can impact your body in a range of ways.

Thus, let’s get started and have a quick look at how to select the right outfit for the gym.

Take a look!

  • Is it comfortable?

It is highly recommended to wear clothes that let you move and don’t constrict you. Simply put, choose fabrics that allow your skin to breathe.

Further, pay attention to the fitting of the clothes because outfits that are not too tight and fit just perfectly will let you move in all directions. However, this doesn’t mean that you should choose baggy clothes as those will come in your way while you exercise.

  • Can it be layered with other outfits?

Make your wardrobe versatile by including outfits suitable for both hottest and the coolest months. Avoid overspending as seasons change. You can do this by layering your outfits during winters. You can start with a t-shirt or a top and then add a pullover over it. For wind-proofing, cover yourself with a windbreaker. Further, try shopping in off-seasons to save your money.

  • Is it flexible enough?

Try purchasing clothes that provide you enough flexibility like gym shorts, sweat pants, track pants or yoga pants. Such flexible cloths will let you stretch your hands and legs easily during workouts. Along with flexibility, do take care that the clothes are breathable enough.

  • Are the chosen outfits in line with your daily exercise regimen?

                                                                                                                                                              Make sure that the outfits you buy are a perfect fit for the activity you are performing. You should always make a trial by performing activities you intend to do in order to gauge if it is the right fit.

  • Do you need any advanced features?

If you like to keep pace with technology, it is important to mention about a new range of outfits that are available today. Outfits today come with in-built treatments that fight the microbial action on the skin due to sweat. This helps you in fighting the body odor.

Further, you can also choose the outfits that provide ultra-violet protection to fight sun’s harmful UV rays. Similarly, gym outfits with permethrin, that is an insect repellant, are also available in the markets today. Such clothes protect you from all the ups and the downs you while exercising in the gym.

Your Turn

The more frequently you exercise, the more important it is for you to wear the right kind of clothes. Keep yourself as comfortable as possible with the perfect clothes.

So, do a proper inspection of the clothes before buying and select the right one for yourself.

How to Stop Sabotaging Your Fitness Goals

Ugh.. you’re tired of being out of shape.

You stumble across that new popular fitness plan, and decided to commit.
This time it’s no sugar, low carbs, and an hour of exercise a day.

Everything goes great on day one. You have the veggie platter for lunch, chicken and veggies for dinner, and you nail your workout. You’re pumped.

A few days later, you begin craving sweets. You tell yourself, “just once won’t hurt.” Next, you crave something greasy. You skip your next workout, order fast food, and binge eat in front of the TV.
Soon, you begin feeling guilty.
You wonder how you’ll stick to your plan, and just like that, you’re back into your old habits.

Sound familiar?

This is one of the four most common ways that people sabotage their fitness goals. Learn to tackle this challenge, as well as three others, to set yourself up for success.

1. Expecting perfection

That one sweet? Not so bad.
The fast food binge? Not great, but manageable.
Letting a few setbacks ruin your fitness plans? Definitely bad.

Don’t expect perfection in following your new diet or workout plan.

Instead, we suggest that you look for progress and allow yourself one cheat meal a week while you learn to create new habits.

2. Expecting too much too soon

Everywhere you turn, fitness ads claim instant success. Results now. One-week weight loss.

In reality, these promises are too good to be true.
If you are unhappy with your current fitness, it likely results from years of bad habits. How can you expect to turn it around quickly?

Start your fitness journey with the right expectations.
There is no instant gratification.
Fitness is a process that takes time, goal setting, and commitment.

3. Focusing on that single big goal

Goals are a tricky thing.
Setting fitness goals is great, but focusing on a single big goal can be paralyzing.

To avoid being paralyzed by your goal, break it down into smaller goals.

Create attainable goals for each day, week, and month.
Then focus on one goal at a time, and create a plan for attaining the goal.
What will your actions be? How often will you take these actions? How will you measure your goal?
When you accomplish a single smaller goal, then set your sights on the next one.

For example, if my overall goal is to lose 30 pounds, my first goal might be to lose one pound a week.
This is a trackable, attainable goal.
To achieve that I plan on working out 3 days a week. After sticking with this plan for two months I might increase my commitment by following the nutrition plan and adding a 4th workout each week.

4. Fixating on what you can’t have

When you begin a new diet, it is easy to focus on the things you can’t have: cookies, chocolate, fast food, and sugar.
The problem is this often makes you want them even more. To counteract this, quit focusing on what you can’t have, and start focusing on what you can have.

At first, you might fell limited by all of your dietary restrictions. However, while searching for tasty, healthy foods, you will soon realize that the list is actually endless. Options include chia seeds, flax seeds, quinoa, amaranth, millet, and more.
There are so many possibilities!

Healthy eating can taste great, and isn’t as hard as it seems.
Just experiment with healthy recipes to find the foods and spices that work for you.
Combine healthy grains, spices, meats, fruits, and veggies for tasty meals that don’t take hours to make and give you great nutritious meals.

How to achieve your fitness goals

OK, enough about sabotaging yourself.

Just like that last point, we don’t want to focus on what not to do. We want to focus on what you should be doing. To wrap things up, here are four ways to think about your fitness goals that improve your chances of success:

  • Work on making progress. There is no perfection; only progress (and the occasional setback!).
  • Have patience. Change takes time. Fitness is a lifestyle, which takes a lifetime to achieve and maintain.
  • Take small steps. Set small achievable goals and tackle them one at a time
  • Focus on the cans. Spend your time and effort on what you can have, and what you can do.

Lastly, enjoy the ride and look at this as a new adventure!

Why Cutting Calories Could Be Sabotaging Your Health Goals?

One of the many reasons why most of the diets fail is because they ask you to count your calories, weigh your food or remove certain food groups from your diet.

However, even though various diets just don’t mention anything about watching, tracking and counting calories, most people would still believe that they need to reduce their calorie intake if they want to lose weight.

This whole concept of tracking and restricting our calorie intake is so deep-rooted within us that even if we allow ourselves to eat breakfast, we will limit ourselves to consuming a protein bar, a hard-boiled egg or a green juice.

But, here is the truth – calorie restriction would not help you in losing weight, but it backfires. Keeping a rigid check over calorie intake ignores your biological needs, hormonal reactions and blood sugar responses.

Let’s have a quick look at few more such truths related to calorie counting, and what should be done instead.

  • It makes it difficult for you to meet your nutrient needs

We often tend to underestimate the importance of vitamins, fiber, minerals and other nutrients to our well-being.

But, anything that is not visible, doesn’t necessarily mean, that it won’t impact your quality of life in long-term. Let’s understand this with the help of a simple example. Dietary calcium is important for our body functions like blood circulation and muscle control.

For the first 30 years of our life, our body stores excess calcium in bones. After 30, your body stops gaining muscle mass and starts relying on existing calcium storage. Thus, if you don’t consume the right food, your body won’t be able to meet the calcium needs after a certain age, and you will become prone to the risk of hip fractures and osteoporosis.

  • It slows down your metabolism

When you start eating less just to limit your calorie intake, your body switches itself to survival mode and would start breaking down the muscles to release the stored glucose.

Losing muscle mass can have an adverse effect on your body. Further, it can even impact your weight loss goals, as our muscles burn calories 24 x 7, and when you have fewer muscles, they will burn fewer calories.

  • It compromises your brain’s performance

This might not be expected, but once you start cutting your diet, you also start losing your mental edge. This is because our brain runs on glucose, and it needs enough of it to keep working. If you keep yourself hungry, it is only obvious that you won’t be able to work at the top of your capacities.

  • It might give you gallstones

Low-calorie diets of around 800 calories per day can help you in losing the weight, but would also make you prone to the risk of gallstones. In the worst scenario, it might cause abdominal pain and would need surgery.

The bottom line here is to eat right and intake all daily nutrients, after all, at the end, it is your health that matters.

Ways to Get a Flat Belly for Summer and Bikini Season

Summer season is almost here and we all want to gear up for the beach body and greet the season with a body built for our teeniest bikini. So how to get rid of the unsightly flab before it hangs over our bikini bottom this summer?

Here are some tips and tricks that can help you prevent distressing, uncomfortable belly flat!

  • Drink plenty of water

If you want to lose on that stubborn belly fat, it is very important to keep the body well-hydrated. Drinking plenty of water increases metabolism, digestion and cleanse your system of toxins. Additionally, the liver works better and burns fat efficiently if you keep your body hydrated.

 So, drink enough water for the entire day for a flat belly and a healthy body. According to research, drinking 2 cups of water before you eat can help you consume fewer calories when you dig in.

  • Cardio is the key

The best way to slim down in the middle is cardio exercise. Make more time for cardio as it is the most effective in reducing belly fat. Aerobic exercises burn more calories than resistance training or combination.

HIIT (High intensity interval training) or, very low-intensity cardio like walking, or ideally, a mix of both can show fast effects. Some good examples of exercise are walking, swimming, jogging, aerobics, bicycling and the likes.

  • Target big muscles

Targeted weight loss or spot reduction is not possible. So, if you want to get rid of excess fat from your belly, you will need to lose overall body fat. Target the stubborn muscles like legs, chest, and back. This will help the stomach muscles in maintaining the balance and this will help trim your belly down.

  • Say no to carbonated drinks

Stick with flat water over any kind of carbonated and sweetened drinks. Try having more of green tea, natural smoothies or detox drinks. Carbonated drinks store gas in the stomach and cause the stomach to swell and bloat. Add lemon, ginger, and cucumber to the variety of drinks to make it more tasty and healthy.

  • Make friends with fiber

 Include a lot of fibers in your diet for a healthy stomach functioning and digestion. The good digestive system is linked with fat loss and weight loss.

Eat lots of fresh vegetables and fruits for a healthy body and flat belly. Add some dressings on the salad. Little fat in the dressings help in absorbing the veggie nutrients and you will feel fuller.

  • Say no to dairy products, refined grains, and sugar

Sugar is a form of carbohydrate with no nutrition and empty calories. When you eat sugar, your body retains glycogen and fluid which causes bloating. Prefer whole grains over refined grains and avoid dairy products as much as possible.

  • Get your daily sleep

 Too little sleep can cause more cravings for high carb foods. And the more tired you feel the stronger are the cravings as your body needs energy. Cut these cravings by having a good sleep of at least 7 hours at a stretch.

Scary Weight Loss Diets You Should Never Try!

Could you have ever imagined that weight loss diet could scare the shit out of people?

Who said movies like Insidious and The Exorcist can only be the scariest things ever? Who said that a power cut in a guest house, where you are staying alone in the night, could scare you the most?

Whatever women do these days to lose weight can be scary. There are some weight loss diets that can be very frightening. Please have a look below.

Weight Loss Diets That Would Scare The Shit Out Of You

The Cigarette Diet

The ones who are already smokers will get delighted to read this. Apart from acquiring lung cancer, cigarettes can at least help us in some way.

The nicotine helps to lose weight. Yes, you are reading right. According to some trainers and modelling experts, water and cigarettes give rise to the nicotine diet which gives you the perfect sexy figure. Obviously, you have to choose between getting a perfect figure and preventing cancer. It is totally your call.

The Last Chance Diet

In the 1970s, Roger Linn introduced the Last Chance diet. He made a protein drink of 400 calories. Well, it’s very evident that 400 calories per day would eventually make a person shrink to a skeleton.

The scariest part is the source of that protein. The protein was extracted from the leftover horns, hides, tendons, animal bones, etc. of a slaughterhouse. Yuck! It is unfathomable that how anyone can even take a gulp of that protein drink after getting knowledge of its manufacturing ingredients.

The Tongue Patch Diet

This is another scary weight loss diet you could have ever thought of. In this diet plan, a plastic mesh would be attached on the surface of your tongue so that you cannot consume any solid food. It pains too much if you try eating with that mesh on.

The only form of consumption throughout the diet plan would be a liquid of 800 calories per day. By adopting this tongue patch diet for a month, a person can lose up to thirty pounds. A California-based cosmetic surgeon introduced this tongue patch diet procedure in the USA and it costs a patient $2000.

The HCG Diet

The HCG diet includes an intake of 500 calories per day throughout the diet regimen. That is not the scary part. It gets scary when you need to get injected with a drug termed as Human Chorionic Gonadotropin which is a fertility drug.

The HCG drug is prepared from extractions of a pregnant woman’s urine. Just imagine that when this thing sounds so yuck, how on earth people choose to take these injections to lose weight.

The HCG diet was popular in the 1950s

All the weight loss diets mentioned above are not merely diets, but those are starvation campaigns. If you want to stay fit and healthy, eat right and work out religiously. That’s the key.

Are You Maintaining Your Health While You’re Young?

Health is an important part of being young.

Isn’t it energizing to cherish the peak years of your life?

Oh yes! It is believed that the age of 20s is the most life-changing, vivacious and integral phase of one’s life.

It is in your twenties when you embark upon a professional career, start earning your livelihood and some set forth with their conjugal life as well. Some even turn into proud parents. Well, in the midst of the paraphernalia of twenties’ life, you tend to forget the important aspects of your health.

Aspects Of Health To Think About In Your 20s

This is the right time when you can build some healthy habits that will let you have a great 30s and 40s life ahead.

  • Start exercising and paying attention to your fitness

Working out for an hour or more wouldn’t do any harm to your limbs or bones. The more you start paying attention to your fitness and exercise regularly, the muscles and bones would grow stronger and more flexible, reducing the chances of getting knee pain, backaches, joint pains, arthritis, etc. in the later years.

It also helps you to maintain a proper posture and prevents you to slump for the rest of your life.

  • Start eating healthy and cutting down on alcohol & unhealthy snacks

It is quite evident that this is the very age when you love to booze, binge on pizzas, pasta, burgers, hotdogs, wafers, etc. No one is telling you to stop consuming all this. However, it is highly recommended to lower down the intake of and restrict yourself to one or two cocktails.

Try it. It is not so tough. You can fill in by gorging on fresh fruits, veggies, whole grains, nuts, etc. This will benefit your health for a long, long time.

  • Sleep for 7 to 8hours

Going sleepless for nights may not show any serious effects now but it will definitely hamper your health in the next few years. So do not sacrifice your good night’s sleep for anything else.

  • Apply sunscreen every 4 to 5hours during the daytime

Whether you step out of your house or stay indoors, whether you have a field job or sitting in front of a computer, apply sunscreen to protect the skin from pigmentation, dark spots and tanning.

This habit is not only for your cosmetic appeal. It will slow down the aging of your skin and protect your body from the harmful UV rays that cause many skin and neurotic diseases.

  • Go for a health check-up twice in a year

You might feel that it is unnecessary to go for a health check-up as everything seems to be fine at this age. There is no harm in keeping a tap on your health aspects.

Wrapping Up

Since there are no serious health issues, the vital aspects of health might easily be ignored. But, just as the age-old saying goes—‘Prevention is better than cure’.

“I look back on my 20s. It’s supposed to be the prime of your life, the most vital, and beautiful. But you’re making your critical decisions and sometimes your most critical mistakes.”

–Ann Brashares

6 Tips For New Runners

Are you new at running and want to master the art? Before you lace up your shoes, go through the below-mentioned tips for new runners which will make you love running all the more.

1. Run for small intervals

Don’t exhaust yourself on the very first day by running the whole distance in a go. As a new runner, you should break down your running sessions into small intervals.

You can also walk in between to catch your breath when running gets too hard. Increase a minute after every running interval till you excel at running the distance without walking.

2. Don’t run too fast

Your body isn’t used to handling the stress of running. Don’t start running too fast from the very starting as this will exhaust you in a few minutes. Start running with a normal pace.

Even racers start off by running at a slow pace initially for long distance races. Save your energy by running at a moderate pace and give time to your body to get used to the change.

3. Give your body time to recover

Enjoyed your first run first day and ready to head out again the next day? Well, wait for a little. Give time to your cardiovascular system to adapt to changes and relax your muscles and bones for the next run. For this, you should wait for a day or two before your next workout.

4. Take short steps

Running is an art. It’s not easy if you are not doing is right. Try to be a smart runner, in a good form, take short and small steps instead of long strides. This way, you will be able to run more swiftly and cover more distance without getting tired easily.

5. Not to eat much before running

Side aches while running are quite common. To avoid them, it is advised not to eat prior to running. Also, drink liquids in small quantities. In case, ache does strike, stop jogging and walk for a while. Press your hand against the side it aches and take a relaxed and calm breath. Don’t run until the pain subsides.

6. Choose the right surface to run

It is a common thought as to what is the ideal surface to run on. A mix of all the surfaces is the best and further depends on the purpose of your running. Some of the surfaces you can run on are:

  • Pavement: it is the most common space for joggers and actually even best for fast running. However, don’t be too hard on it to twist your ankle. Just be your normal-self and you will be good.
  • Forest or park floor: It is soft and provides easy cushioning. However, be careful of rocks, bumps, and roots.
  • Sandy surface: It is best for working up your calf muscles but make sure that you do not overdo.
  • Treadmill: it is best for all the year round running. However, it is a bit different from normal running as it involves moving over the belt beneath your feet.

8 Ways to get in Shape Without Trying too Much

Are you planning to improve the shape of your body, but not able to take out time from your busy schedule? Just remember that your life can always be what you make it to be.

So, wait no more, and get started in the right direction and get a body shape of your dreams, that too without hitting the gym!

Check out.

  • Say good bye to stress

Stress makes you eat even when you are not hungry, thus making you gain weight.  Thus, whenever you are in a stress, go outside and have a walk in fresh air. It will not only help you in relieving stress but will also help in burning extra calories from your body, maintaining your body weight and will help you to come in shape faster.

  • Stay active throughout the day

You might have a 9-to-5 job, but let not your busy office schedule interfere with your body health. Stop being a couch potato and make sure that you are doing enough physical activity throughout the day. A simple two-minute brisk walk or small exercises and lift-ups in your workstation can increase your fitness levels.

  • Eat right on right time

Try to take your food on time and never skip your meals. Don’t live in misconception that skipping meals would help you achieve your body shape quickly. This way your body will only find it difficult to function properly, thus making you weak and dull.

  • Balanced diet is the key

Avoid taking junk foods and plan your food according to the demand of your body. Incorporate foods items that are low in calories and boost your energy and activity levels. Eat food from each food group every day such as pulses that are rich in proteins, fruits and vegetables rich in fiber and whole grains.

  • Watch your water intake

Water is an important constituent of our body. This pretty much explains why you should drink enough water daily along with other liquids. Drinking enough water would not only keep your skin glowing but would also help you in cutting down extra calories from your body.

  • Go for gardening

This might sound a bit weird, but gardening is a strenuous exercise that doesn’t require any investment. You may choose to grow fruits, vegetables and flowers regardless of your choice, without knowing that you are burning enough of your calories. It is also one of the easiest ways to take a break, forget about all your troubles, connect to nature, and get in shape faster.

  • Enhance your sitting skills

Regular sitting for more than 6-7 hours on office chairs may lead to spine and other health problems. Thus, it is highly recommended to sit on a stability ball as it activates the abdomen, hip and the back muscles and balances your body perfectly.

  • All work and no play?

Do you remember when you had played your last game? Try to remember your childhood memories and play your favorite game whenever you are free. This will not only relieve you from stress but would also help you burn calories.

Wait no more. Get started today.

Health-related resolutions that aren’t just simply to ‘lose weight’ !

  •  Resolve To Drink More Water and Less Caffeine

Staying hydrated sounds simple enough, right? But most of us are chronically dehydrated. And chugging caffeinated beverages doesn’t help.

Resolve to drink more water. Purchase a good water filtering system and a solid reusable container that you can carry with you. Your kidneys and lymph nodes need to filter daily. By buying your own home filtering system, you are contributing less to cluttered waste for the earth.

It may seem like a small goal, but staying hydrated can have drastic positive effects on your overall health, from more energy to better skin to increased productivity at work.

Swapping that pre-meeting cup of java for some H2O may boost your energy and improve focus instead!

  • Sleep Better

Lack of sleep is often the underlying cause of many of our health issues, including stress and anxiety, weight gain and low immunity. But sticking to a rigid sleep schedule can be tricky, especially after the holidays when we’re all recovering from disrupted bedtime routines. So in the New Year, we can vow to start small.

Getting black out curtains or masking any light with electrical tape are all good starts. We may also want to consider eliminating screens from our bedrooms, cutting back on caffeine and alcohol before bed, and aiming to get at least seven hours of sleep each night.

  • Practice Mindful Eating

Just because I’m not looking to lose weight doesn’t mean I’m ruling out ways to improve my diet and habits around food. Eating mindfully can mean stopping the habit of digging into a bag of chips in front of the TV or eating lunch at my desk.

It involves slowing down while we eat and paying attention to our body’s appetite, hunger and fullness signals. One of the primary focuses of mindful eating is to help us learn how to feed ourself when we are hungry, and stop when you are full.

Ask these questions when you are choosing what you might want to eat: What does my body need to be nourished? What am I craving? Will I enjoy eating it? How will my body feel after I eat it?

  • Pay Down Debts

With the vast majority of us living paycheck to paycheck, many of us can benefit from dedicating more effort into dealing with our finances, which undoubtedly add stress to our lives that can affect our health and happiness. (In fact, 65 percent of Americans lose sleep over financial stress.)

We’ve all heard it’s good to pay more than the minimum on credit card and auto loan debt, but we don’t always think of paying extra on our mortgages, and we’re missing out on the bigger savings.