Eating and Exercises

 

Brown Rice Sushi Bowl Recipe

Brown Rice Sushi Bowl Recipe
Brown Rice Sushi Bowl Recipe

Going out for a healthy sushi dinner can be a treat, but it's easy to re-create the fresh Japanese flavors you love in your own kitchen. On the hunt for the ideal homemade option, Takao Iinuma, chef and sustainability consultant for Genji Sushi, created a healthy chirashi bowl recipe, sushi rice served with fresh fish, just for us.

This brown rice bowl is topped off with an inventive mix of bright and colorful produce plus tender, sustainable albacore tuna, full of B vitamins, protein, and healthy omega-3 fatty acids. If you're salivating at the sight of this chirashi, learn how to make this refreshing and elegant recipe, perfect for a healthy supper.

INGREDIENTS

For dressing:
1/4 cup fresh orange juice
3 tablespoons light-colored (usukuchi) soy sauce
1 teaspoon freshly grated ginger
1 teaspoon honey
1 1/2 teaspoons extra-virgin olive oil

For chirashi bowl:
4 cups freshly cooked brown rice, preferably short grain
1/4 cup prepared sushi vinegar or rice wine vinegar
1 small navel orange
6 oz. sushi-grade albacore tuna, diced
10 grape tomatoes, cut in half
1/3 English cucumber, diced
1/2 cup shelled edamame
2 cups mixed salad greens
Sesame seeds, for garnish (optional)

DIRECTIONS

For the dressing, whisk all ingredients together in a bowl, making sure the honey is dissolved. Set aside.

Using a flat wooden paddle or a spatula with a cutting motion, mix the sushi vinegar into the warm brown rice. Do not use a stirring motion to avoid mashing the rice grains. Cover the rice and set aside.

Cut the tops and bottoms off of the orange. Standing the orange on a cut end, use a knife to cut the peel and pith off of the orange working from top to bottom. Once the orange is peeled, cut crosswise into slices, and then cut the slices into cubes.

Combine diced oranges, albacore tuna, grape tomatoes, diced cucumber, and shelled edamame in a bowl. Add the reserved dressing and toss to combine.

Divide the reserved brown sushi rice between four bowls. In each bowl, place the salad greens in one quarter on top of the rice, and on the other side put one quarter of the albacore mixture. Sprinkle on sesame seeds if you wish, and enjoy.

Source: Calorie Count

Superfood: Pomegranate


As additional and additional individuals square measure wanting to sip on superfoods instead of sugar-coated sodas, pomegranates (both in their natural and juice forms) became progressively widespread, shooting up on fashionable dish and cocktail menus all over[1]. however consumers beware: whereas pomegranates do have some nice health advantages, there could also be some inflated claims tied to the current beautiful fruit!

SUPERFOOD POMEGRANATE, POMEGRANATE, SUPERFOOD
SUPERFOOD: POMEGRANATE

WHY THEY’RE SUPER:

The pomegranate is native to Asia and has been revered among several ancient religions for its medicative functions. Now, researchers believe that the fruit’s inhibitor and anti inflammatory properties is also wont to facilitate bound heart conditions like high cholesterin, high force per unit area, coronary failure and symptom heart condition.
Pomegranates contain sturdy antioxidants and properties which will facilitate stop fatty deposits from build up around our arteries. This buildup could result in heart attacks and different heart issues[2]. Studies have found that overwhelming pomegranate juice will cut back the event of those fatty deposits in our arteries, a drag usually found in patients with chronic conditions (such as diabetes). And whereas additional analysis is required to completely back these claims with regard to pomegranates specifically, lots of analysis supports the thought that antioxidants will facilitate with a variety of different problems, from sun protection to athletic performance.
But they don't seem to be simply special in juice kind. Whole  pomegranate seeds contain a decent amount of fiber, too, which is important for correct biological process and heart health.

YOUR ACTION PLAN:

While pomegranate juice sounds pretty amazing, certify to examine together with your doctor before overwhelming it frequently as a health supplement. Also, browse the labels on your pomegranate juice terribly fastidiously (and certify what you’re obtaining is really one hundred pc juice). The Federal Trade Commission sued the manufacturers of pommy fantastic pomegranate juice in 2010 for allegedly dishonorable advertising that claimed their merchandise prevented or treated dysfunction, glandular cancer, and heart condition — all claims found to be “unsubstantiated” (whoops)[3]. whereas the FTC believes the results of studies pommy ran on their juice were false or failed to show any edges, pommy fantastic stands by its claim that there's a range of analysis that shows the health edges of pomegranates (we found it too!). Fun fact: firms ar allowed to post health claims concerning their merchandise while not proving them, as long as there's some type of disclaimer on the package acknowledging the claims uncertainty. browse the fine print!

And whereas pomegranates undoubtedly have some sensible assets, they’re additionally pretty high in naturally-occurring sugar, which might be simply to accidently dose on, painful up calories. Drink this delicious reddish juice sparsely — alittle dash of juice in an exceedingly glass of normal or seltzer water goes an extended way!



Unlike those straightforward peel-and-eat fruits, round, hard, tough-skinned pomegranates area unit a little harder to interrupt open[4]. as luck would have it there area unit a number of ways that to master this fruit and find to the juicy seeds within.
Option one: Quarter the pomegranate with a knife, and place the items in a very bowl of water. The seeds can sink to the lowest of the bowl whereas the remainder of the fruit’s pith floats!

Others cut open the highest of the fruit (like you'd before carving a pumpkin) then cut the fruit into slices, scooping out the seeds and golf stroke them in a very filter for remotion[5].
Try your hand at peeling. ranging from the sharp finish, attempt your best to peel back the perimeters. (You will use a knife to induce the method started.) Once you’ve unclothed back a number of the skin, use those fingers to carefully loosen the kernels.  Peel back the white pithy membranes as you go, and discard.
What’s your take on the mighty pomegranate — worth the work? Share your thoughts in the comments below!

3 Steps to Achieving a Great Physique!

Steps to Achieving a Great Physique:
Even though most developed countries around the world have a major problem with a growing obesity epidemic (pardon the pun), it is possible to achieve a great physique by following 3 simple steps.
The 3 steps to achieving a great physique are:
1.     Develop an intense desire.
2.     Use the correct principles.
3.     Allow enough time.
Let’s cover each of these 3 steps in more detail.
1.Develop an intense desire.
Developing an intense desire is the most important factor when it comes to achieving a great physique. This is simply because it may be possible to have the knowledge of exactly what you need to do and have an understanding of realistically how long it is going to take, but without a desire to take even the first step, the knowledge is useless!
In actual fact, having the knowledge and not using it is no different to not having the knowledge at all!
Developing intense desire boils down to one word: WHY?
Why do you want to achieve a great physique?
Why should you change your body at all?
Why aren’t you happy with the shape you’re currently in?
Answering these questions honestly will give you the reasons you need. Reasons are the fuel that keeps the flames of desire burning brightly inside you! Reasons will keep you focused on performing the ‘daily disciplines’ – the actions you need to perform on a daily basis in order to achieve a great physique!
3 Steps to Achieving a Great Physique,Physique,Achieving a Great Physique2.Use the correct principles.
There are many great bodybuilding principles you can use to help you in your quest of achieving a great physique. Unfortunately though, there are also many worthless, or downright wrong, bodybuilding principles as well. These are the ‘landmines’ that you need to avoid as you travel along your journey towards physical greatness.

The best way to avoid these ‘landmines’ is to only use principles from sources you trust. No matter whether the information comes from friends, books, or online sources, make sure the information is credible, valid, and makes sense! OzPinoy is a great quality source, of course! 

Also, don’t get caught up worrying about the principles that may work to some minuscule extent but that make very little difference to the results you achieve; these are ‘worthless’ principles mentioned earlier.

People who focus on these principles are said to ‘major in minors’, which means they focus on the aspects of training, nutrition or supplementation that make very little difference to their overall results.

For example, forget about the exact foot position you need when performing cable crossovers or the amino acid ratios of your protein powder, stick with the basics and the results will follow.

3.Allow enough time.
The weight-loss industry is full of useless garbage simply because people are always looking for short-cuts or a quick way to lose weight. Similarly, the bodybuilding industry is full of people wanting to build muscle fast with little effort!

Whilst it may be possible to build muscle within a reasonable amount of time, you must be aware that there are no quick-fixes or short-cuts! Even if you use the very best principles and have great genetics, the process of building muscle still requires time.

Therefore, you need to be patient. Simply trust that you’re doing the right things and the results will follow if you allow enough time for them to occur.

So there you have it! The 3 simple steps you need to take in order to achieve a great physique. Despite their simplicity they are extremely effective and will help you finally achieve the body of your dreams!

Green Peas Kachori with Spicy Dum Aloo

http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo




South Vs North challenge was started by Divya Pramil of You too can cook Indian food.
This has been a very successful event where South and North team challenge each other with authentic region specific dishes. I am from the South team and we were challenged by Sanoli from Sanoli’s Kitchen who is member of the Northern team to make this delicious Bengali dish. Thanks Sanoli to introduce my family to an awesome dish.

http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
Green Peas Kachori with Spicy Dum Aloo:

This dish was thorouFghly enjoyed by my family and especially me. I am stating this very specifically because peas is the only vegetable that is not on my favorite list. I would not say that I hate green peas, but it is definitely not my favorite. There has been one other dish that I have made which had peas as the star ingredient and it has become my favorite. That dish is Kerala style peas Masala. After that this is my second favorite recipe with peas that would become one of the often made dishes in the house. 

The kachori itself does not really need any side dish to go with it. The sweetness of the peas along with the addition of spicy ingredients truly makes this dish stand alone on its own. Dum Aloo recipe is slightly tangy gravy that went along really well with the Kachori. This is a No onion, no garlic dish. So anyone looking for dish without onions and garlic, this is for you.




Green peas kachori:


http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
Ingredients – (makes around 16 kachoris)
For the filling
  • Green peas (fresh or frozen) – 3 cups
  • Green chilies – 3
  • Ginger paste or freshly grated ginger – 1 tsp
  • Asafetida – ¼ tsp
  • Sugar – 1 tsp
  • Roasted Cumin powder – 1 tsp
  • Ghee /oil – 1 tbsp
  • Salt - to taste
For the kachori
  • Whole wheat flour – 1 ¼ cup
  • All Purpose flour /Maida– 1 ¼ cup
  • Rava/Semolina- 2 tbsp
  • Besan/chick pea flour/ Kadalai maavu – 3 tbsp
  • Oil – 1 tbsp Plus more to deep fry
  • Salt – ½ tsp
Procedure – 
To make the filling –
  • Grind the green peas with the green chilies to a coarse paste. Do not add any water when grinding or add very little water. Please do use fresh or frozen peas to make this. Do not use the dry green peas as the taste would clearly be compromised. The sweetness that comes from the peas makes a big difference in the recipe. Keep the ground paste aside.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo

  • In a pan, heat the ghee or oil and add the asafetida to it. Now add the ground peas and mix well.

http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • Add the ginger paste or the grated ginger along with cumin powder, sugar and salt. Mix well.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • Keep cooking the peas until all the moisture evaporates. Once the mixture becomes dry, it would sort of appear like halwa and it will start leaving the sides of the pan. Remove it from heat and let it cool down to room temperature.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • Once cooled make it into small balls (maybe around 18 to 20).
To make the kachoris –
  • Mix all the flours along with the salt and 1 tbsp oil and adding enough warm water make it into smooth dough. Leave it aside for 15 – 20 mins to rest.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • Now make small ball from the dough and roll it into a small circle (about 3 inches in diameter). Now place the green peas ball inside.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • Now cover the filling with the dough and seal it properly. 
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • Carefully roll the stuffed ball to a small puri dusting it with wheat flour to avoid sticking. Roll carefully in such a way to prevent the filling from seeping outside. It is possible for the dough to break in few places, but try as much as you can to seal it.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo



  • Heat oil in a deep pan to deep fry the kachoris. Once the oil has heated, carefully drop the rolled out kachoris in to hot oil and fry on both sides until golden brown. Make sure that the oil is not too hot, otherwise the outer will become dark very soon and the inside would still be very doughy. Drain on a paper towel.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo

  • Repeat the same with the rest of the kachoris.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo



Spicy Dum Aloo:


http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
Ingredients – (serves 4)
  • Baby potatoes – about 20
  • Asafetida – ¼ tsp
  • Cumin seeds – ½ tsp
  • Fennel seeds – ½ tsp
  • Bay leaf – 1
  • Green chilies (chopped) – 2
  • Tomatoes – 2 large (chopped)
  • Turmeric powder – ½ tsp
  • Cumin powder – ½ tsp
  • Coriander powder – ½ tsp
  • Ginger paste or grated ginger – 1 tsp
  • Red chili powder – ½ tsp
  • Sugar – ½ tsp
  • Garam masala – ½ tsp
  • Sour curd/yogurt – ¾ cup
  • Cilantro – 2 tbsp (chopped)
  • Oil/ghee – 3 tbsp
  • Salt – to taste
 Procedure
  • Wash the baby potatoes and peel them. Now boil the potatoes in water until they are fork tender. Also add little salt when cooking the potatoes to ensure the salt absorption by the potatoes. Take care not to overcook the potatoes. Drain and keep aside.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • In a wide pan, heat about 2 tbsp of oil and add the cooked potatoes. Shallow fry them until they are golden brown. Drain the potatoes and keep aside in a bowl. Sorry, I forgot to click the picture of nicely roasted potatoes.


http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo


  • In the same pan, add the remaining oil. Add the asafetida, bay leaf, cumin seeds and fennel seeds. Fry for minute until the spices are fragrant.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • Add the chopped tomatoes and green chilies. Mix well and add all the dry spice powders (turmeric powder, cumin powder, coriander powder, and garam masala), salt, sugar and ginger. Fry well until all the spices are well mixed and the oil floats on the top.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo

http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • Now add the fried baby potatoes and mix well. Cook for about 2-3 minutes.
  • Then add the sour curd/yogurt and mix well. Also add about half a cup of water to dilute the gravy. 
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • Let the gravy boil for about 8-10 minutes.
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo
  • Add the cilantro and turn off the flame.
  • Serve hot with kachoris!
http://eatingandexercises.blogspot.com,Green Peas Kachori with Spicy Dum Aloo

6 Steps To Create Healthy Eating Habits

Create Healthy Eating Habits,How To Create Healthy Eating Habits,6 Steps To Create Healthy Eating Habits


Going on a diet can be an effective way to lose weight, but sooner or later you are going to have to get back to regular eating. If you want to keep the weight off long term, you must develop healthy eating habits to take with you as you move forward. Replacing old, destructive habits can be challenging, but by following some useful tips you can create healthy eating habits that will last.

create healthy eating habits Step 1
Obtain a golf stroke counter and count the little bites you take between meals, suggests the University of Nebraska. Little calories add up to big calories over time. Click the counter every time you eat something extra for a few days to get an average, and aim to reduce the number of clicks by one each day until you are at zero.
Sponsored Links
At Home Gluten Testing
Find Out if the Foods You Eat are: Gluten-Free: Simple At Home Test.
www.ezgluten.com

create healthy eating habits Step 2
Establish regular eating times, making family meals a priority, says Kids Health. Creating an eating ritual will help both children and adults stay on track.

create healthy eating habits Step 3
Stock your cupboard with healthy canned items such as beans, vegetables and fruits without syrup. Having healthier foods available that are not prone to spoiling will give you an option if time is tight or you don't have a lot of fresh ingredients. Dry pasta and brown rice also make good cupboard choices.

create healthy eating habits Step 4
Create a chart or scorecard to ensure you are getting the right amounts of the right foods regularly. The only way a behavior becomes a habit is if you do it repeatedly, and following charts in the beginning will help you stay on track.

create healthy eating habits Step 5
Share your food with your dining companion when you eat at restaurants, advises the University of Nebraska. Pick an entree you both like and split it once it gets there. This will save calories as well as money. Alternately, ask for a take-home container at the beginning, divide your meal as soon as you get it and put half in the container.

create healthy eating habits Step 6
Eat your food slower. Slowing down the eating process will help your digestion and you will realize you are full sooner. Chew your food well and savor each bite, says HelpGuide.org.

Why You're Not Losing Weight


Why You're Not Losing Weight,Losing Weight

Why You're Not Losing Weight-We all know how fantastic working out is for your health. But what happens when your workouts aren't delivering the results you want? Or you're not getting the results you think you should be getting? While any kind of physical activity is good, some workout plans are better than others and—as you might suspect—a lot of other factors come into play when trying to lose weight and tone up. So if your workout isn't working for you, one of the following eight reasons could be to blame. Find out how to turn that around and get the results you deserve!

1. You're not working hard enough:

Why You're Not Losing Weight-If you have been exercising consistently for several weeks, months or years, it's definitely time to increase the intensity and start pushing yourself. As you work out more and more, your body adapts and becomes more efficient at doing that certain activity. This means that over time, the 30-minute workout that was challenging for you three months ago doesn't provide the same results. In fact, you're actually burning fewer calories and your body is no longer changing if you're still doing the same old thing.
Get-Results Remedy: In order to get results from exercise, you have to regularly push yourself beyond your fitness comfort zone. Whether you increase the frequency, intensity, or duration of your workouts, you have to switch it up. Not sure where to start? Try adding an extra day of cardio onto your routine, testing out a new group exercise class at the gym, adding another loop around your walking track, or bumping up the incline and speed on the treadmill. Remember, when it comes to exercise, change is good—and that change should be challenging!

2. You're working too hard:

Why You're Not Losing Weight-Yes, you can actually work out too hard and too much. If you're someone who goes all out in every workout, or rarely to never takes a day off to rest, you could actually be breaking your muscles down instead of building them. If you always feel tired and sore, have unexplained headaches, insomnia or just a general lack of motivation and an inability to complete your workouts, you may be overtraining.
Get-Results Remedy: Take three to five days off of exercise altogether. It may be hard for you to do this, but know that you must allow your body the time it needs to rest and recover. Get plenty of sleep each night and fill up on nutritious foods. Then slowly ease back into your routine, making shorter, less intense workouts part of your workout plan. And remember to always take one to two rest or easy active recovery days a week!

3. You haven't changed your diet:

Why You're Not Losing Weight-Exercise is awesome, but if you're not eating a nutritious diet with the appropriate number of calories for weight management, you could be shooting yourself in the foot. Proper nutrition fuels your workouts, but eat too much and you could gain weight (or hurt your weight-loss efforts), and eat too little, and you won't have enough energy to exercise.
Get-Results Remedy: If you can't seem to see those muscles you're trying to build, start logging your foods to see how many calories you're eating a day. If you're regularly eating more than you should (it just takes an extra 100 calories a day to gain an extra pound a month), then try choosing lower-calorie versions of your favorite foods and slowly decreasing your caloric intake until you're at the right level! On the flip side of that, if you find that you're eating too few calories, that can also slow your metabolism and leave you drained at the gym. Find out how many calories you need to manage your weight by visiting your SparkPeople Nutrition Tracker.

4. You're only doing cardio:

Why You're Not Losing Weight-Yes, cardio is important for calorie burning, but a proper exercise plan includes cardio, strength training and flexibility. If you're just doing cardio, then you will be burning calories and strengthening your cardiovascular system, but you won't be really changing your body composition by building more muscle. For that you need strength training!
Get-Results Remedy: Lift weights or do body-weight exercises, such as lunges and push-ups, at least twice a week to reap the amazing benefits of resistance training; including decreased body fat, increased muscle mass and stronger bone density. For hardcore cardio fans, you can also try kettlebell training or circuit training, which is like getting a strength and cardio workout at the same time!

5. You reward yourself with food:

Why You're Not Losing Weight-Do you allow yourself to have that extra piece of pizza or order that dessert when dining out because you "went to the gym" earlier? If so, you may be undoing all of that good calorie-burning with too many treats.
Get-Results Remedy: Familiarize yourself with the calorie contents of your favorite foods—and find out how many calories you're really burning through exercise. (SparkPeople's Nutrition Tracker and Fitness Tracker will help you learn!) Remember that while you may have run 3 miles at the gym, that only burned 300 calories, which isn't nearly equivalent to the calorie count in that brownie sundae you ate later. Focus on how good exercise makes you feel rather than what it allows you to eat after; and choose foods that fuel your workouts, rather than the other way around.

6. You're doing too much too soon:

Why You're Not Losing Weight-Unfortunately, results don't happen overnight. It takes time and consistency to get in shape over the long haul. But how many of us decide that we're going to get in shape and then get totally gung-ho, spending hours at the gym only to find ourselves tired, sore and no thinner after a week or two?
Get-Results Remedy: Be patient. Remember that you're creating a lifestyle change that you can sustain for the rest of your life. While there's temptation to start off doing extra long and hard workouts, don't. Build up to doing those tough workouts gradually as the weeks go by. Not only will this prevent injury and give your body more time to adapt and change, it will also give your life and habits time to change—permanently!

7. You're trading sleep for workouts:

Why You're Not Losing Weight-We're all so busy these days, and sometimes the only time to work out seems to be early in the morning—even if you were up late the night before working or with a child that couldn't sleep. But regularly swapping sleep for workouts can seriously hinder your weight-loss, as sleep triggers a number of hormones that influence cravings and a tendency for weight gain. In addition, too many sleepless nights will leave you tired and unfocused for your workouts, which means that you won't get much from your efforts. And did you know that sleep is a much needed part of a fitness plan, since a lot of recovery and repair happens while you rest each night? Skimp on the shut-eye, and it could also lead to symptoms of overtraining.
Get-Results Remedy: Start scheduling both your sleep and your workouts—and treat both as unbreakable appointments. Then follow SparkPeople's 4-week Better Sleep Challenge to make the most of those Z's! Exercising after an occasional sleepless night shouldn't pose too many problems. But if you're regularly swapping sleep for a sweat session, you could be doing more long-term harm than good. Sleep should come first—even before working out.

8. You sit all day:

Why You're Not Losing Weight-Sure, you work out regularly, but what you do the rest of the day matters, too! If you put in a solid exercise session only to sit at a desk all day and lounge in a recliner watching TV at night, you may be undoing all of your hard work at the gym. Plus, there are a number of new studies that say too much sitting can be bad for our health and our waistlines—even if you exercise during the day.
Get-Results Remedy: Try to work more activity into all areas of your life by going for a walk after dinner, choosing to stand whenever possible, taking the stairs, parking your car further away and replacing your TV time for more active relaxation (like playing with your dog). Also, if your job requires you to sit in front of a computer all day, set a timer to beep every half hour or hour to remind you to stand up, stretch and do a quick lap around the office.
If you're not seeing the results you want, you may be guilty of more than one of the mistakes above. Follow these tips to feel better, have more energy and get the workout results you want and deserve!

Weight Loss Exercises


Weight Loss Exercises,Weight Loss,Exercises












Weight Loss Exercises: At its most basic, losing weight is about burning more calories than you eat. That seems simple enough, but if were really that simple, none of us would have a weight problem. Too often we take drastic measures to see results — diets, pills or those weird fitness gadgets that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more. The real secret to weight loss is to make small, lasting changes. The key is to forget about instant results and settle in for the long run. One of the best ways of losing weight is to take regular weight losing exercises. You are reading this article on weight loss exercises

Weight Loss Exercises-Use of stairs instead of elevator:

Use of stairs is one of the best weights losing exercise.  You can take out time for healthy and productive activities. For instance you can do own gardening, wash your car to burn calories and get things done around the house. While you are parking your car, try to park further from the entrance so that you walk around. Whenever possible, take the stairs instead of the elevator.

Weight Loss Exercises-Walking and Jogging:

Walking and jogging promote weight loss and the amount of calories you burn is immense. A ten minute daily walk or jog will not likely result in much weight loss. Ideally you need to do walking at least 30 – 40 minutes per day for better result. Walking at 2 mph at a relatively slow pace helps in burning about 26 calories per 10 minutes. In 30 minutes the benefits increase and the average person burns about 79 calories. Walking and jogging also lowers blood pressure and can even improve your mood. For better result you must walk in a park bare foot. Walking in green grass has got many health benefits. . You are reading this article on weight loss exercises.

Weight Loss Exercises-Enjoy cycling:

Cycling is one of the weight losing exercises that can help you immensely to burn your extra calories fast. It also improves your heart and muscles. Depending on your weight and exertion level cycling will help you lose weight by burning off between 75-670 extra calories in a half-hour session. If you can ride a bicycle to reach your office, you must opt for cycling rather than taking your car. Also use your bicycle to go for shopping, to meet friends and so on. You’ll also save the fuel money and money for the parking, which in some cities might be so expensive!
Weight Loss Exercises- Losing Physical exercises:
These are the exercises which are done physically and their overall effect is on human body. You are reading this article on weight loss exercises
Physical exercises are generally grouped into three types, depending on the overall effect on the body:
  • Flexibility exercises
  • Aerobic exercises
  • Anaerobic exercises

1.  Flexibility exercises:

These are the exercises that improve the range of motion of muscles and joints.These include:
  • Stretching
  • Quadriceps
  • Calf
  • Hamstring

2. Aerobic exercises:

Aerobic exercises are the physical exercises of relatively low intensity that depends primarily on the aerobic energy-generating process.  Aerobic literally means “living in air”, and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time for losing weight. You are reading this article on weight loss exercises
These include:
  • cycling
  • swimming
  • walking
  • skipping rope
  • hiking or playing tennis

3. Anaerobic exercises:

Anaerobic exercises are the exercises that are intense enough to trigger anaerobic metabolism. Anaerobic actually means without the “use of oxygen”. These are mostly used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. These can also be helpful in weight loss.  Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds up to about 2 minutes. Any activity lasting longer than about two minutes has a large aerobic metabolic component.These include:
  • weight training
  • functional training
  • sprinting
  • high-intensity interval training
You are reading this article on weight loss exercises

Conclusion

Exercise not only helps you burn calories and lose weight but also helps you build muscles. But exercise alone cannot work you have to take a well balanced diet; full of all the nutrients. The more you exercise the better is for weight loss, but never stretch yourself too much as this may have negative effects on your health. You may consult the doctor before practicing any new exercise in order to avoid injuries and other negative effects on your health.

 
Eating and Exercises
Copyright © 2016 Eating and Exercises