5 ways to lose weight that have nothing to do with exercise

5 ways to lose weight that have nothing to do with exercise

5 ways to lose weight that have nothing to do with exercise

Even if you’re sick, injured, or just don’t have the ability to exercise, don’t worry – you can still make progress toward your fitness goals. Believe it or not, there are several easy ways to lose weight that have nothing to do with exercise! One of the most obvious methods is to improve your diet, but there are many other ways to lose weight as well.

Too often, we let illness or injuries sabotage our health and fitness goals. Just because you can’t exercise doesn’t mean you can’t improve your health! By using the methods below, you will ensure weight loss success no matter what.

1. Clean your diet (and your kitchen too)

Cleaning your diet is one of the most effective ways to ensure weight loss. You can start by cleaning your refrigerator and pantry. Throw out all foods that don’t help you lose weight, including refined or processed foods, or any foods full of sugar, saturated fat, trans fat, and sodium.

Once your kitchen is clear of all the junk, you can fill it with clean, nutritious ingredients that will nourish your body and help shed excess weight!

2. Control your food intake

Not only are whole foods more nutritious than processed options, but they also tend to have fewer calories. This means that, in general, you can eat more without exceeding your caloric needs. That said, it is still possible to eat too much, even if your diet is made up entirely of natural foods.

It is a good idea to know how many calories to consume each day. Keeping track of what you eat will help you lose weight fast! Another great way to make sure you eat the correct amounts of food is to follow a structured eating plan. We have dozens of options, but these are some of our newest meal plans.

3. Drink more water (through a straw)

When it comes to losing weight, staying hydrated is an absolute must! There are several ways that drinking water can help you lose weight, especially if you drink a full glass before every meal. This will help you feel fuller so you eat less and consume fewer calories.

Go a step further by drinking through a straw instead of out of a cup. Drinking through a straw makes it easier to drink more water.

4. Get some movement during your daily activities

You may not be able to exercise, but you still have daily tasks to take care of. Increase your movement throughout the day with these ready-to-use ideas:

  • Use the stairs instead of the elevator.
  • Park in the farthest parking spot at work or at the store to increase the number of steps.
  • Stand at your desk instead of sitting all day.
  • Walk around your house during commercial breaks when watching television.

These ideas are just a few ways to increase movement, but feel free to get creative! Any increase in movement, no matter how small, will bring you closer to reaching your weight loss goals.

5. Try to get more and better quality sleep

Sleep is one of the most underrated weight loss methods out there. Not getting an adequate amount of quality sleep can be extremely detrimental to your health. On the other hand, doing at least seven hours a night can reduce cravings, suppress your appetite, increase metabolism, and even improve your workouts (once you can get back to the gym).

Were you surprised by any of these ways to lose weight that have nothing to do with exercise? Do you have any advice that we left out? Let us know in the comment section!

Bipolar disorder: All you need to know

Bipolar disorder: All you need to know

Bipolar disorder: All you need to know

Mental illness is common among all the different demographic groups, but the conditions are not the same in all the groups.  And one such form of illness is bipolar disorder. Bipolar disorder is a psychiatric disorder that results in extreme mood changes in a person.  Individuals with bipolar disorder experience severe depressive episodes.  The feeling may fluctuate from periods of intense euphoria to those of hopelessness.  It’s commonly known as manic depression.  Although the condition occurs alike in both men and women, the difference lies in the condition in which it is experienced among both the sexes.

For instance, women experience increased symptoms of depression as compared to mania.  The development and severity of the bipolar disorder in women is affected by hormones.  The symptoms of bipolar disorder are somewhat confusing, which results in unnecessary suffering.  Hence, it’s important to learn its symptoms as the condition may worsen without treatment.

What are the symptoms of Bipolar disorder?

It’s crucial to gain an insight into the symptoms of bipolar disorder to understand how it impacts women.  The symptoms may vary in their frequency and pattern. The common symptoms of bipolar disorder include:

  • Reduced sleep
  • High mood
  • Depression
  • Racing thoughts
  • Enhanced self-esteem
  • Increased energy
  • Severe mania
  • Hypomania

Different types of bipolar disorder

There are three categories of bipolar disorder. These are explained below:

Bipolar I

This type of disorder is defined by the appearance of a single manic episode.  It equally affects both men and women. You may also experience depressive episodes in this condition.  

Bipolar II

This type of disorder is characterized by a major depressive episode that lasts for a period of 2-3 weeks. The individuals also experience a hypomanic episode. It is more common in women.

Cyclothymia

People with this type of disorder experience both hypomania and depression.  These symptoms are less severe as compared to bipolar I & Bipolar II.

Self-care to deal with bipolar disorder

It’s not easy to deal with bipolar disorder.  You’ll have to make yourself familiar with the various strategies to deal with it all by yourself.   Your lifestyle choices may positively impact your mood and also reduce the need for medical treatment.  Here are a few self-help tips to combat bipolar disorder.

  • Educate yourself: Try to gain in-depth knowledge about bipolar disorder.  The more knowledge you have about it, the better it will be to find ways to get out of it.
  • Physical activity: Doing physical activity reduces the frequency of bipolar episodes. It may provide a lot of advantages to your brain and nervous system.
  • Avoid stress: Keep yourself away from high-stress situations and maintain a balance between your work life and personal life.  You can also try different relaxation techniques like yoga, meditation, etc. to relieve yourself from stress.
  • Adopt a healthy lifestyle: Healthy lifestyle helps in stabilizing your mood.  Hence, it’s important to make healthy choices and maintain a proper schedule.
  • Stay in touch with your friends and family: Stay connected with your friends and family as it may greatly calm your nervous system. Talk to them about what you’re feeling. It will provide you immense relief.

It cannot be denied that self-care is crucial for managing bipolar disorder.  Hence, if you’re dealing with bipolar disorder, you must try to maintain a healthy lifestyle and improve the quality of your life to manage the disorder in a better way. 

Exercises to improve mental health

Exercises to improve mental health

Exercises to improve mental health

Good mental health is significant for individuals for emotional development, learning social skills, and developing resilience to deal with the problems.  Hence, physical activity is not just good for your body but is also advantageous for your mental health.  The ongoing pandemic has made us aware of the power exercise to keep our mental health in good condition. More and more people are turning to exercise to relieve their stress.

What are the mental health benefits of exercise?

Exercise is one of the best ways to reduce the feelings of loneliness.  It releases chemicals like endorphins and serotonin that changes your mood. Doing regular exercise also reduces stress and improves mental health conditions.  A few of the benefits of mental health benefits of exercise include:

  • Reduced symptoms of depression and anxiety.
  • Increased ability to cope up with stress.
  • Enhances energy level and focus.
  • Improved relationships and self-esteem.

How much exercise should you do?

It is recommended to do at least 25-30 minutes of moderate physical exercise.  You can think of the different ways to include exercise in your daily routine and lifestyle.  Choose something you enjoy doing and keep yourself motivated to stay on track. Combine exercise with a balanced diet to improve your energy level for exercise.

What are the different physical activities you can do to boost your mental health?

For most individuals, the level of anxiety has gone up during the pandemic. Hence, doing physical activity is the best way to boost our immune system and reduce weight and anxiety levels. Here are some of the physical activities; you can do to increase your mental well- being. These include:

  • Walking

It is the simplest and most affordable form of exercise.  A short walk in beautiful surroundings can provide immense benefits.  A low impact exercise is an excellent way to start and encourage positive thoughts. Low-intensity aerobic activity is the best choice if you’re suffering from panic attacks and health issues.

  • Yoga

Yoga is another thing if you prefer gentle movements. It is the best way to eliminate the destructive thoughts that you may find it difficult to get out of.  Yoga will improve your problem-solving capabilities and will change your perspective towards different things.   You can take the help of online yoga classes to learn the different yoga poses.

  • Swimming

Just ten minutes of swimming on a daily basis can boost your mental health.  If you don’t like going in the water, just imagine the feeling you are going to get after you’re done with the swimming sessions.

  • HIIT workouts

High-intensity exercises can increase stress levels, but your body will tend to adopt these changes as you continue performing these exercises. With time your body will learn to cope up and support the stress coping strategies.

  • Cycling

There is nothing that could meet the benefits of cycling to improve mental health.  Doing cycling for half an hour daily can provide you a lot of benefits.

No doubt, exercise is an effective way of promoting positive mental health well-being.  But it should also be noted that excess of everything can be damaging.  Therefore, you should moderately do physical exercise. Initially, you can begin by doing physical exercise for ten minutes a day.  You can gradually increase the time to fit your daily routine.  So, if you’re also dealing with mental health issues, doing exercise can help you to keep your mind relaxed.

Functional fitness exercises: Know the benefits

Functional fitness exercises: Know the benefits

Functional fitness exercises: Know the benefits

Even though we spend most of our time within our home’s four boundaries, it’s equally important to keep yourself fit and healthy. And what could be a better way other than the functional fitness? Functional fitness exercises make it easy for the muscles to perform day to day activities. These exercises train your body for daily motion activities.

What is functional fitness?

Functional fitness is one of the best ways to combat restlessness and to keep your body in a moving position. These exercises train your muscles to prepare them for common movements by simultaneously using them for upper and lower bodies. Functional fitness exercises, also known as functional training or functional movement, are beneficial for activities like carrying groceries, walking, picking up children, etc.  These exercises improve strength, flexibility, and balance.

What are the benefits of functional fitness exercises?

Functional fitness exercises are best for improving the quality of life and reducing the risk of injuries.  Since these exercises use multiple muscles; hence they can make it a lot easier to do daily day to day tasks.  A few of the benefits of Functional fitness exercises are:

  • Improves mobility: Functional fitness exercises increase mobility by improving balance, flexibility, muscle strength, and coordination.
  • Improves balance: Since functional fitness exercises are not target-based and use all the muscles, these minimize the stress and improve the balance and posture.
  • Minimizes the chances of falls: Functional fitness exercises increase the muscles and ligament strength.  There are high chances of injuries in these areas.  Hence, functional fitness exercises reduce the risk of such injuries.
  • Improves quality of life: There is a long list of benefits offered by functional fitness exercises.  These exercises improve the overall functioning of the body. Also, you tend to boost muscle strength, endurance, and stability.  Doing functional training is a lot of fun as compared to other exercises.

 

What are the best functional fitness exercises?

 Functional training focuses on natural movements. You can do these exercises even from your home as they require minimum equipment. Here are the exercises that can be done by beginners and seniors.

Exercises for beginners

  • RDL
  • Goblet Squat
  • Framers Carry
  • Box step-up
  • Walking lunge

Exercises for seniors

  • Bear crawl
  • Kettlebell Deadlift
  • Air Squat
  • Half kneeling chop

If you’re a beginner, you should begin with bodyweight exercises.  You can add more resistance as your flexibility increases. However, you should avoid adding too much resistance as it may increase the risk for the joints and tissues.

Final Thought

In a nutshell, it can be said that functional fitness is the best way to strengthen your muscles for performing daily tasks.  As compared to the other forms of strength training like bodybuilding and crossfit, functional fitness is much easier to perform as they require minimum equipment. Also, these are low-intensity exercises that emphasize performance.  Moreover, functional training is suitable for the people of varied age groups as there is minimal risk of injuries and falls. Hence, they can prove to be quite effective.

Vegetarian or non-vegetarian – which diet is best for losing weight?

Vegetarian or non-vegetarian – which diet is best for losing weight?

Maintain Your Fitness At Home

Vegetarian or Non-Vegetarian - Which diet is best for losing weight?

Diet for weight loss: The results of the study, published in the journal Nutrients, directly indicate that the smaller the proportion of animal food in the human diet, the lower the body mass index (BMI).

This has long been discussed. Everyone who wants to lose weight is struggling with a dilemma of whether to follow a vegetarian diet or a non-vegetarian diet. Currently, we hear how many people are moving towards vegetarianism – from celebrities to models and too many health enthusiasts. For many years, there has been debate about whether a vegetarian diet is healthy and contributes to weight loss or not. A vegetarian diet can be divided into three parts: vegetarian, Lacto-vegetarian, and lacto-ova-vegetarian. Fruits, nuts, vegetables, grains, and legumes these are pure vegetarian diet. The Lacto-vegetarian diet contains dairy products such as milk, butter, cheese, etc., as well as plant foods.

“Lacto-vegetarian diets are very practical, easy to plan, and healthy. They certainly help to lose weight without compromising nutrients. They are recommended for both adults and children. “On the other hand, Lacto-Ova vegetarian food includes eggs and dairy products such as milk, butter, cheese, and so on. Without a doubt, a vegetarian diet is full of vitamins and minerals, fiber, magnesium, unsaturated fats, and folic acid. Such a diet protects us from various diseases, such as diabetes, heart disease, controls blood pressure, prevents cancer, and lowers cholesterol. Chicken, meat, eggs, and fish these all are non-vegetarian diet. Non-vegetarian food also have  many health benefits, as this type of food is rich in protein and vitamin B. Non-vegetarian foods strengthen our muscles and help them grow faster. It also helps to maintain stamina and hemoglobin.

The results of the study, published in the journal Nutrients, specifically indicate that the less often the proportion of animal food in the human diet, the lower the body mass index (BMI). Researchers have suggested that this may be due to the lower proportion of heavily processed foods in the plant’s diet.

What animal products a person consumes is also important. If these are mainly the so-called primary products of animal origin, that is, meat, sausage and fish, a person usually has a higher BMI than a person who eats secondary products of animal origin, that is, eggs, milk, dairy products, cheese, and butter.

Evelyn Medawar, the first author of the study, explained: “Foods that are excessively rich in fat and sugar are especially fatty”. They stimulate appetite and slow down the feeling of satiety. If you avoid animal products, you consume fewer such products on an average.

Also, vegetarian food contains dietary fiber and has a positive effect on the microbiome in the intestine. This can cause satiety better than food made from ingredients of animal origin.

Here are some benefits of a meat diet:

Best Diet and Fitness Tips for Men
  • Protein: A non-vegetarian diet, which mainly includes meat, fish, eggs, and dairy products, is a good source of protein. However, protein can also be found in cereals, nuts, and legumes, but these protein sources are incomplete.
  • Vitamin B 12: Vitamin B 12 and iron found in meat, fish, eggs, and milk are abundant. This is very important for the formation of red blood cells and nerve fibers. If our body does not produce enough red blood cells, this can lead to iron deficiency, known as anemia. Deficiency of iron or vitamin B 12 can lead to fatigue.
  • Fitness: Meat, chicken, and fish, together with eggs, protect the body from excessively cold weather during the winter. Eggs and fish give the necessary vitamins, proteins, nutrients, and minerals that are good for your overall health.
  • Improving wisdom: According to medical science, a diet consisting of seafood, such as fish and eggs, improves our intelligence and contributes to the normal functioning of our brain. This ultimately speeds up our wisdom.
How to Stay physically active during Coronavirus(COVID-19) pandemic?

How to Stay physically active during Coronavirus(COVID-19) pandemic?

Healthy Diet and Nutrition Tips for Women

How to Stay physically active during Coronavirus(COVID-19) pandemic?

In accordance with the COVID-19 pandemic, life has changed, and you spent too much time watching streaming television or thoughtless work on the Internet? Suddenly he began to work from home, frequent trips to the refrigerator. As a result, our physical condition has changed for the worse. Physical activity can be a problem.

Although it’s more difficult to exercise during a pandemic, it’s more important than ever. Now you are sure that your body and immune system are in shape, because this healthy body is the best protection against COVID-19 infection. We know that this allows you to optimize your health. Exercise is a lifestyle that not only requires physical preparation, but also helps us better understand our diet, improve sleep and helps to better cope with stress. In addition, physical activity can enhance immunity. Thus, physical fitness work is a great place to start.

There are many easy ways to stay within your home. To include traffic in your daily calendar. Depending on what you need for life, you can set aside 30-60 minutes. Strategies are effective technologies for improving your health.

Here are a few strategies to help you increase your fitness level, which doesn’t require equipment or costs money:

  • STAND EVERY HOUR:

Be sure to get up and stand for several minutes, at least once an hour. This simple strategy can neutralize most of the negative effects of sedentary health on your health. Setting a timer on your phone can be a good reminder.

  • STAIRS:

Climbing stairs is a great way to get in shape. Go up and down the stairs until you are wound up and your muscles are tired. Allow a few minutes to recover, then 2-3 times. If we have no steps in our house, then there are local high schools and community colleges.

  • TAKE A WALK:

If you want to safely go outside, take a walk or take a walk in a quiet area of the city. Many popular routes are crowded. If you cannot go outside, go through circles in your home.

  • EAT LOTS OF FRUITS AND VEGETABLES:

Fruits and vegetables are one of the most important products for providing vitamins, minerals, and cellular acid, in which our body needs good health and normal immune function.

We should strive to eat at least 5 servings (approximately 400 g) of fruits and vegetables every day. Fresh, frozen, canned, dried, and juices (maximum 1 serving per day) are considered part.

Different fruits and vegetables contain various combinations of vitamins, minerals, and phytochemicals; if possible, add a variety of dishes to your daily meal.

  • CHOOSE WHOLE GRAINS INSTEAD OF PEELED:

Whole grains, unlike refined grains, represent most of the structure of grains that contain vitamins, minerals, and fiber. In addition, whole grain is also a factor in making us feel confident.

  • REPLACE SATURATED FATS WITH UNSATURATED FATS:

Fats are an important part of a healthy diet. However, not everyone affects our health equally. Replacing saturated fats with unsaturated fats can help lower LDL (bad) cholesterol and lower your risk of heart disease. We can do this by eating foods such as fatty meats, high-fat dairy products, and tropical oils such as coconut oil and added foods like nuts, oily fish, and vegetable oils like olive and rapeseed oil.

  • SUGAR, SALT AND SUGAR CONTENT

Potato chips, chocolate, and sugary drinks, if consumed in large quantities. They should only be in small quantities and consumed from time to time.

In addition to taking nutritional and nutritional supplements, you must also take appropriate precautions to fight against the Covid-19.