Losing Weight with the Power of Yoga

Don’t want to deal with the high-end machinery to lose weight? Embrace the age-old natural way of yoga exercises to lose weight healthily and effectively.

If you go online, you can probably find a dozen different ways to lose weight, but none can be as natural and free of side-effects than yoga. With an existence that has lasted millenniums, this naturalistic fitness routine helps you manage your weight efficiently.  Most other weight-loss methods and treatments bring with them their own baggage. Some are not suitable for people with injuries while others are not flexible to all age groups. With yoga, all these barriers are cut off because of its universal nature. 

Therefore, today, we bring before you some of the most effective yoga exercises that will help you lose weight.  

Yoga as an Effective Weight Losing Method

Contrary to popular belief, yoga isn’t only performed to gain spirituality and to increase flexibility.  There is hardly an area of your body that it doesn’t cater to. Why else do you think it has become so popular not only in India, which is its origin but across the globe? You can find a yoga center in almost any populated place now. Its appeal lies in the bunch of benefits it provides, one of them being weight-loss.  

Weight loss is a sensitive process. You have to be healthy about it. Vigorous or excess body weight loss can lead to various health hazards. This is why yoga is so reliable. It neither believes nor promotes dramatic weight loss. It allows your body to adjust to the change of weight, which is crucial for staying healthy.  

The exercises that we are mentioning here today will help you naturally lose weight. However, these exercises are not one-trick ponies. They have other benefits as well. From helping you develop perfect abs to helping you sleep better, they do it all. So, this means you will invariably bless your overall body in your journey of losing weight through yoga.

Best Yoga Exercises to Lose Weight

Although many yoga exercises will help you lose weight, we have listed just the best and most effective ones among them. They are as follows:

Seated Forward Bend Pose

Seated Forward Bend Pose

Start this exercise by sitting on a mat with your feet straight in front of you. Follow this up by pressing your top thighs down the floor. As you press them down, make sure the top of your sternum is lifted towards the ceiling.

Next comes the leaning part. You need to ensure that you lean forward from your hip joints instead of your waist.  Also, keep in mind that your inner groins have to be drawn deep into your pelvis before leaning.

Now, initially it might be a bit difficult to lean forward completely. So, you can use a strap around your foot soles and use it to lean forward. Once you are used to it, simply touch the sides of your feet with your hands and lean forward.

Your head must be raised and your front torso must be lengthened into the pose. The sequence that you need to follow is to make your lower belly touch your thighs first, followed by your upper belly, then your ribs, with your head touching the feet last.

Hold this pose for around two minutes, although for beginners 30 seconds will suffice.  To come back to the starting position, you need to lift your torso away from your thighs. Don’t forget to straighten your elbows as well. While lifting the torso, keep inhaling and pulling the tailbone into your pelvis.

Warrior II Pose

Warrior II Pose

Stand up and keep your legs 3-4 feet apart from each other. After that, lift your hand parallel to the ground and reach out to your sides with your palms down and shoulder blades widened.

Make sure to align your right heel with your left heel. Next, you have to bring the center of your left ankle in line with the center of your left knee cap. To do this, you need to turn your left thigh outwards.

Proceed to bend your left knee over your left ankle and don’t forget to exhale while doing so. This ensures that your shin is perpendicular to the ground. Based on your comfort level, bring your left things as parallel to the ground as you can.  You then have to strengthen your right leg to anchor the movement of your left knee.

Keep the sides of your torso long and ensure that your shoulders are directly over your pelvis region.  Your arms must be stretched away from the space created between your shoulder blades.

Stay in this position for 30-60 seconds. Keep inhaling while you come up. Repeat the process with the other feet as well.

Extended Side Angle Pose

Extended Side Angle Pose

This has a lot of similarities with the previous exercise, with a few exceptions. Much like the previous one, start by simply standing with your legs 3-4 feet apart from each other. Lift your arms parallel to the ground and reach out to your sides with your palms down and shoulder blades widened.  

Here comes the exceptions part. Bring your left hip forward towards the right while rotating your upper torso to the left side. Next up, raise your inner left groin deep into your pelvis. You then have to bring your inner knee towards the left side of your foot.  Try to keep your right thigh parallel to the ground here.

Now, you need to raise your left hand towards the ceiling. After that, bring your left palm towards your head. Slowly inhale, and try to reach the arm over the back of your left ear.  The entire left portion of your body has to be stretched which means right from your left heel to the fingertips of your left hand. While you are at it, face your left arm. Your right thigh should stand parallel to the ground.

Hold this pose for 30-60 seconds and inhale to come up. Don’t forget to repeat the same process on the opposite side now.

Upward Plank Pose

Upward Plank Pose

Sit with your arms behind your hips and put your feet on the ground while bending your knees. Next, place your feet on the ground. At the same time, bring your big toes inwards.

Proceed to press down your hands against the ground and get your hips in a reverse table-top position. Your arms and shins should be perpendicular to the ground while your thighs and torso should be parallel to the ground.

Next, one by one, straighten both of your legs. Raise your hips, but don’t harden your butt. Your shoulder blades must be pressed against your back torso. Put your head back without compressing the back of your neck.  Hold this position for 30 seconds.

Boat Pose

Boat Pose

Begin by sitting with your feet laid straight in front of you.  Strengthen your arms by pressing your hands on the ground. Make sure that your fingers are pointed towards your legs.

Follow this up by lengthening your torso between the top sternum and pubis. You then have to sit on the “tripod” that lies between your tailbone and your two sitting bones. Next, angle your thighs at 45-50° to the ground while bending your knees. You then have to lift your legs off the ground.

Try and stretch your arms parallel to each other. If you can’t keep your hands in the air, then just keep them in the ground beside your hips. This is especially true for beginners.

Don’t harden your lower belly, but keep it firm though.  Keep breathing and lift the top sternum by pressing the heads of your thigh bone to the ground.  During your initial trials, hold this position for 10-20 seconds because it might cause intense feelings in your stomach and that is completely understandable. We don’t expect you to master it in a week or so. But as you get used to it, increase the time to around a minute.

Final Thoughts

Yoga helps develop your body and mind in a way that no other form of exercise can. Besides, its lightweight nature makes it extremely relaxing, which is in sharp contrast to let’s say, a high-intensity workout, which sometimes can be daunting for people to get used to.

Although yoga can be done at the comfort of your home, we recommend you get consultations from certified yoga practitioners. Nowadays, almost all of the best multi-gyms have dedicated yoga sessions because of their high potential. The fact that while losing weight with yoga, you are inadvertently contributing to the overall development of your entire body is in itself a reason enough for you to start this beautiful experience.

At the end of the day, the goal shouldn’t be just losing weight. It should be losing weight healthily, which is what yoga is all about.

How to Lose Belly Fat with Healthy and Mouth-Watering Diet?

Tired of maintaining the boring diet for losing your belly fat and still not getting any result? Get tasty diet tips that help in losing belly fat quickly!

Do you think a flat stomach is just to make you look attractive and smart? Not at all friends! A toned tummy and slimmer waist can also save you from chronic diseases like cardiac disease, cholesterol, fatty liver, etc. People are jumbled up with two questions – how fat gets stored in our body and how to lose belly fat.

Now, the first answer is simple because today, you will find people gaining fat in their waist and stomach portion because they sit and work for a long time in office, eat fast foods as snacks and skip workouts because of the busy schedule. This makes the bottom part of the body heavy, and gradually your waist and tummy start gaining cellulite.

This is the common issue in this generation that you try to solve by hitting hard in the gyms near you or skipping meals, but the result is zero.

Ask why! Doing exercises and eating less meal will really not solve your problem, you need to choose an appropriate diet and exercises to cut the entire fat from your belly. A zero figure can only be made when you are following a zero-belly diet and appropriate physical activities done in the nearby multi gyms.

Smart Diet Tips to Lose Belly Fat from Dawn to Dusk

Going to the luxurious multi gym near you and shedding sweat regularly will never work if you come home with a bag of caramelized chocolates and potato chips. Hunger craving is natural after practicing lots of exercises and jogging at every early morning. But satiate your appetite with healthy and interesting foods.

It is not necessary that you have to cut protein, carbs and fat from your diet; you just need to balance all the nutrients with your body. You will find the second answer if you brush up your eyes on some ideas. Let’s have a look at how to lose belly fat and burn calories with a smart diet plan suggested by the nutritionist of the best multi gym in Kolkata, Starmark Fitness Studio:

1. Start Your Early Morning Breakfast with Fiber-Loaded Oatmeal

Health experts say, have your breakfast like a king and dinner like a beggar. So, fill your stomach with healthy food after you get up in the fresh morning. Stop eating bread with butter and burger in your breakfast which will increase your fat and cholesterol level.

Try oatmeal breakfast because it has low calorie, high fiber, and protein which helps your digestion properly, and once you start digesting, your fat belly will naturally get toned. Moreover, it will boost up your body with energetic vibes, and it will also keep your fit and active throughout the day.

Interesting Way to Make Oat Recipe for Breakfast:

  • You can add milk, dry fruits, honey, and fresh fruits to make the oatmeal interesting and tasty.
  • You can delight your hunger by cooking the oats with olive oil, almonds, and fresh vegetables with pink salt if you like salty breakfast.

2. Satiate your Mid-Morning Food Craving with Some Fresh Fruits, Natural Smoothies or Juices

No, having fruits do not mean that you will eat too sweet fruits like Sapodilla and Litchi which can increase your weight, as suggested by the expert nutritionists of best gyms in Kolkata and other cities. Try to consume fruits that have vitamin, minerals, and anti-oxidants like red berries, apples, peach, avocado, and plums. Also, choose some citrus fruits like grapefruit, orange, cucumber, and black grapes.

A bowl of fruit salad, fresh smoothies and juice will help you cut fat from your midsection part, cut the cellulite and flush out the toxins from your body. Moreover, this type of mid-morning snacks will help you satiate your hunger and thirst at a time. Anti-oxidants help in controlling cholesterol, heart disease, thyroid, and many other chronic health issues.

Fascinating Way to Eat Fruits:

  • Add the aforesaid seasonal fruits in a grinder and blend it. Put the smoothie in a glass and add a pinch of black salt for taste. Add red cherries or green raisins as the topping. You can also carry this smoothie to your office in a thermal bottle.
  • Cut all the fruits in cuboid shape and keep them in a bowl. Now add some pink salt or black salt and toss them with a large spoon. You can eat this at your weekend in the mid-morning or pack that to your office or college. It is one of the best snacks that will cut your belly fat and satisfy your hunger.
  • You can also make a simple juice of all the fruits, strain them and drink them whenever you want without adding salt or honey.

3. Power Up your Lunch with Sprout Bread, Green Vegetables and Eggs

You will get a different type of bread in the market like white bread, whole-grain bread, and sprout bread. Never buy a white bread which has no nutritious value, instead, choose brown bread or sprout bread for your lunch and dinner.

The people who are keen to know, how to lose belly fat with a good diet, experts of your nearby gym will always suggest you choose sprout bread because it has high fiber and medium carbohydrate.

Fiber helps in good digestion and flushing out the cellulite, and carbohydrate helps in balancing your weight. So, include brown bread in your diet, and you can add boiled or tossed green vegetables like cabbage, lettuce, spinach, tomato, beans, carrots, and garlic.

Adding garlic in your diet can help you losing your tummy fat and including these vegetables in your lunch can provide you nutritious value, carbohydrate, vitamin and protein which will help you with good immunity and strength after doing lots of physical activities or daily works.

Also, add an egg or boiled chicken in your lunch because both have protein and good fats. These fats will help to cut your belly fat and to bring glow in your skin. You can easily carry the above-mentioned things in your lunch box if you are going to office or college.

Nutritious Ways to Make a Delicious Lunch with Bread and Veggies:

  • Cut a slice of bread in a cone shape and add slight peanut butter. Now cut some onion, cucumber and lettuce leaves to stuff them between the cones of the bread. Sprinkle some pink or black salt and pepper in it. Now your green sandwich is ready to eat.
  • Take a slice of bread, make an egg poach or an omelet with pink salt and black pepper, and place it on the bread and give some grated mayonnaise which is optional. You can add onion rings, fresh ice lettuce, and cucumber and place another bread on the top. You can keep the bread like that or you can also grill it.
  • Boiled egg, scrambled egg or a plate of vegetable and chicken salad are also great ways to have a superb lunch.

4. Satisfy Your Evening Hunger with Dry Fruits and Sprouts

After having a light lunch, it’s obvious that you will be hungry after 5 pm. So, what to eat at that time which will help you lose belly fat? Nothing much, just carry sprouts salad made of sprouted chickpea, sprouted and bean seeds with you in office or eat the salad when you are at the home. This is the healthiest snacks that will help you manage your weight.

Pulses are always good for cutting belly fat, so why don’t you try these snacks instead of chips, burger, pizzas, and noodles? You can also carry dry fruits like raisins, almond, apricot, green pistachio and peanuts which have the best nutritious value and dry fruits also help in killing bad cellulite in your body.

You can also have a cup of green tea/coffee or black tea/coffee with the sprout salad at evening.

Interesting Way to Make Evening Snacks:

  • Take a bowl and add sprouted chickpeas, green peas and sprouted bean seeds. Sprinkle a pinch of black salt and add mint leaves on it. You can season it with lemon juice to add taste in your evening delight.
  • Take a handful of dry fruits like almond, raisins, date palm, dried berries, pistachios, peanuts, and corns if you are feeling hungry in the evening but eat in a limit. Too much consumption of dry fruits is not good for your appetite.

5. Light Up your Dinner with Boiled Chicken Strew, Vegetable Soup or Grilled Fish

Fitness coaches and nutritionists always suggest having light food at dinner because when we go to bed our body is in rest and we don’t do any activity at that time. So, it is necessary to consume light but nutritious foods at night.

Don’t fill up your stomach by eating more and more at night because that can directly affect your belly. Make a chicken or vegetable soup, chicken or vegetable salad, egg mixed vegetable salad, grilled chicken or fish.

Chicken and fish have the high protein and omega fatty acid which help in cutting the fat of your body, bringing a glow to your skin and saving you from stroke and major heart attack.

Eating plenty of vegetable help in flushing down the fat from your entire body and storing your immune power.

Delicious Ways to Make Dinner:

  • Cut cucumber, fresh lettuce, tomato, onion, cabbage, carrots, celery leaves, spinach, and mint leaves and season the veg mixture with olive oil, black pepper, oregano, and pink salt. A nutritious bowl of salad is ready to eat.
  • Take a pan, stir fry some vegetables like cabbage, garlic, onion, carrot, tomato, broccoli, capsicum, and mushroom. You can boil it before frying it in olive oil. Season it with pink or black salt, black pepper, and lemon juice. Now add vegetable stock and boil the vegetables for 15 minutes. Your soup is ready to serve your appetite. You can add boil chicken or egg white to the soup.
  • Boil fish pellets or breast pieces of chicken and grill it at microwave by brushing olive oil and sprinkling black salt. You can garnish it with onion and cucumber rings.

Bonus Tips to Lose Belly Fat

Along with the diet plan, there are some specific bonus tips made by health experts of the best multi gyms in Kolkata and other places. These tips will help you to reach your fitness target soon.

  • Brush teeth after every meal because as per nutritionist brushing your health several times can help in losing fat.
  • Stop overeating if you are hungry, instead have a glass of Luke warm water to fill your appetite.
  • Add acidic food to your diet like lemon with warm water in the early morning and grapefruit juice at mid-morning.
  • Do not skip meals because that is the main reason for increasing weight.
  • Practice minimum 20 minutes workout, and 10 minutes walking or jogging to cut your belly fat fast.
  • Don’t forget doing stretching and warm-up exercises in any gym near you before intense workouts because warm-up prepares your body to run a long race of fitness.
  • Go for a walk in the early morning because Vitamin D (sunlight) and fresh air help you get faster results.
  • Avoid eating sweet products, fast foods and junk foods which are the source of calorie.
  • Drink water after half an hour of every meal to get the food digested in your intestine.
  • Wake early and sleep early which will help in balancing your body structure and lifestyle both.
  • Stop sugar preservative and cane foods which have high fatty acid.
  • Avoid oily and cheesy foods which are the major sources of fat in your belly.
  • Don’t sit constantly for a long time, take a break or walk because sitting can also be the reason for belly fat.
  • Try to take plenty of sleep because insomniac people have a high tendency to gain weight.
  • Never eat after dinner because that will increase cellulite in your body. You can drink a glass of milk without sugar if needed.
  • Drinking the mixture of coriander and mint leaf juice in an empty stomach can help you in cutting your belly fat.

Hope your query, how to lose belly fat with a good diet will be solved after reading this article. Just hit your early morning gym at every morning, practice long walks and eat nutritious food to get a toned tummy and attractive body.

5 MOST COMMON FAT LOSS MISTAKES TO AVOID TODAY

Learn about these common fat loss mistakes you may still be doing. If you really want to lose fat and stay healthy, correct these mistakes now!

Losing weight has become one of the most desired requirements of the individuals around us. A plethora of people suffer from the fatness or over-weight issues and they look for a viable solution to get fit! Many searches are done to find the way but hardly they get any true solution. This may happen because you are running behind a solution while repeating the same mistake over and over again. You may work your butt off in the gym to lose your weight but the malfunctions in your current practice can hold you back from an awesome shape and weight. So, let’s have a look at the top five fat loss mistakes that hinder your health.

LOTS OF CARDIO BUT LESS RESISTANCE

Cardio workout is specifically essential for keeping the lungs and heart at peak and ensuring great health. Yes, undeniably, cardio helps you lose weight as well. However, as they say, nothing is good if it’s more than required, too much cardio often becomes a hassle for the fitness lovers. If you want to lose your fat in the most effective manner, you should always focus on the short and intense cardio sessions two to three times in a week (which can also be called as the HIIT – High-Intensity Interval Training). This helps you in more way than one:

  • Helps in fat burning
  • Prevents your joints and central nervous system from turning worn out
  • Prevents body from entering into a catabolic state

Moreover, you should never neglect weight training as they help greatly during the fat burning process. And if you do, unfortunately, it’s one of the most lethal fat loss mistakes you can do!

LACK OF MACRO-NUTRIENT

The human body requires the right amount of macro-nutrient to work and function properly. Fat, protein and Carbohydrate are the three essential macro-nutrients that help you stay healthy. The lack of these vital macro-nutrients will result in causing an imbalance in your hormones. Otherwise, your body will be malfunctioning in one way or another. Apart from your physical sickness, the hormonal imbalance can ruin your fat loss plans as well which will be a disaster on the way of your fitness journey. It will also cause unpredictable effects on your body such as how it responds to the stresses and how it metabolizes the fat.

EATING PROCESSED FOODS

The intake of organic foods is one of the most efficient ways to ensure the ideal digestion and prevent fat gain. The whole foods are the best friend of your health and the processed foods are the most lethal enemy if you prioritize your health. The more processed foods you are going to intake, the more likely it is to mess up your insulin and prompt your body’s usual fat storing protocols. Low glycemic index score foods are the best to avoid these traps. So, the next time you are going to jump into the processed foods, keep in mind that it’s one of the most dangerous fat loss mistakes!

STARVING YOURSELF

The human body is a great example of a sensibly standardized instrument. Moreover, the human body is programmed to ensure its own survival. When you cut too many calories at one go, your body promptly gets into the starvation mode and devours your muscles to make sure that the nutrients are reaching the right organs. Thus, in order to avoid this cannibalization, you need to keep the calorie deficit small. This way, you are going to effectively burn fat and will become healthier.

IMPATIENCE

People start their weight loss program with huge enthusiasm and motivation at first. But their lack of patience brings down the eagerness and interest. You need to recognize one fine fact that the weight loss process is just like a marathon, not anything like a sprint. Thus, you need to have the patience to reach your end goal while the road will also not be linear. You will lose fat very quickly in some months but you may not see any improvements in a few months. All that matters at that point is your patience. Finding a group of people with the same goal may keep you motivated from one time to another.

In these five lethal ways, you are repeating the fat loss mistakes. If you are willing to stay fit and lose your weight, these five things should be highly neglected and rejected. As we have already mentioned how to get out of these wrong-doings, you can find your way out easily. If you still find any difficulty, don’t think twice to consult with the best multi gym near you.