How Can Water Help with Your Weight Loss Plan?

If you wonder in what way water can help with your weight loss goals, then you have come to the right place. This article will explain how you can get help through drinking water while losing those extra pounds. It is not a scientific explanation, but the lines from below are mostly narrated in a way that can be on everybody’s level of perception.

I have seen many articles written with the intention of explaining a topic to the large audience, but with too much terminology included it is hard to get to the mind of ordinary people who have no training whatsoever on that particular topic. So this article will explain plain and in simple English how you can still achieve weight loss goals by drinking water.

Now when I say ‘drinking water‘ this doesn’t mean that you should have one or two glasses of water per day, but eight glasses is the right amount. I have met people whom I haven’t seen them in a while and was surprised to find out how much weight they have put on.

In the meanwhile, I found out they do not have more than 2 glasses of water per day, while others don’t drink at all. Instead they prefer drinking beer, sodas, and others alike. When I asked them why they didn’t drink water, they said that there is no more room for it. “And besides, aren’t the other beverages made of water, too, so what’s the use of adding plain water to all these?”

Well, the thing is that our body needs plain water to drink regardless how many other beverages you drink per day. Water helps with flushing out the waste from within the body. If you fail to do this, they can accumulate inside and you can not achieve the desired weight loss if these wastes are still in there. You have to understand that you need to reach the goal of weight loss from inside out allowing as such your body to clean itself prior to having it repaired.

Another good thing to do when you want to achieve weight loss is to drink one glass of water before your meal and one glass afterwards. It is also recommended to drink between the main meals to avoid snacking. In this way, your body will be full and won’t have any urge for eating those snacks that you used to have before engaging in a weight loss program.

Healthy Vegetarian Meals To Lose Weight

If you are looking for healthy vegetarian meals to lose weight, you have to make changes in the preparation of the meals as well. Select healthy cooking oil like rice bran oil or olive oil to prepare the food. Do not include more than 2 teaspoons of oil in your daily intake, if you want to lose weight. Avoid the use of sugar and reduce the amount of salt in your meals. Try to bring variety to your meals using new ingredients every day to avoid repetitiveness. Try to include more of raw fruits and vegetables in your vegetarian meals in the form of salads to reduce weight effectively. Totally avoid deep fried food items and give preference to cooking methods such as steaming, boiling and grilling. If you feel hungry in between meals opt for soups and salads to keep the appetite in control.

Weight Loss Indian Recipes

The following are some of the tasty Indian recipes that you can prepare that will also help you to lose weight.

1.    Oats

There is no better way to start our day than having a bowl full of oats. It is the healthiest food that you can ever eat and it is now becoming one of the most common ingredients that people use to prepare their breakfast, lunch or dinner. Oats help in controlling blood pressure, reducing cholesterol, reducing weight, reduces the risk of heart diseases as well as Type 2 diabetes and boosts immune system. The following are the healthy recipes that you can prepare using oats.

a)    Lemon Oats

If you want to prepare a spicy, tasty and healthy Indian oats recipe, then lemon oats is a very good option.

Ingredients:

• Oats – ½ a cup
• Water- 1 cup
• Turmeric Powder -1/4 tsp
• Lemon Juice 1 to 1 ½ tbsp
• Salt to Taste

Tempering Ingredients:

• Olive oil – 1 ½ tbsp
• Mustard Seeds – ½ tsp
• Green Chilies – 2 to 3 nos (slit)
• Peanuts – 1 tbsp
• Black Gram -1 tsp
• Bengal Gram – ½ tbsp
• Curry Leaves – 6 to 8
• Asafoetida – a pinch

Preparation:

• Heat a non stick pan and dry roast the half cup of oats for a couple of minutes on low flame. Keep this aside.
• Now add oil in another pan and add Mustard seeds, Bengal Gram and Black Gram and stir it for a minute or so. Now add slit green chilies, turmeric powder and curry leaves and stir well.
• Add the peanuts and fry for a minute.  Now add one cup of water and salt to taste and then allow it to boil.
• Once the water is boiling, add the oats and keep on stirring for 2 to 3 minutes.
• The oats would be cooked and you can turn off the flame.
• Add lemon juice to the prepared oats, mix well and serve it hot.

b)    Oats Idli

One of the best healthy breakfast or dinner recipes is the oats idli. This dish is high in fiber and is also very nutritious. You will only need to use very little oil to prepare this dish and is an ideal alternative for people looking to cut down on oily food.

Ingredients:

• Oats -  1 cup
• Curd – ½ cup
• Wheat Rava – ½ cup
• 1 cup of finely chopped mixed vegetables of your choice
• Water- 1 cup
• Coriander Leaves – 1 ½ tbsp (finely chopped)
• Eno fruit salt – ½ tsp

Ingredients For Tempering:

• Olive oil – 1 tbsp
• Black Gram – 1 tbsp
• Bengal Gram – 1 tbsp
• Mustard – ½ tbsp
• Green Chilies – 2 nos (finely chopped)
• Curry Leaves – 5 to 6

Preparation:

• In a non stick pan, dry roast the oats for 2 to 3 minutes. Let it cool down and then blend it in a blender for about a minute.
• In a pan, add oil and add the tempering ingredients and sauté for one to two minutes. Once the ingredients turn brown, add finely chopped vegetables and coriander leaves and sauté for another 2 to 3 minutes.
• Add the wheat rava to this mixture and sauté for another minute.
• Transfer this mixture to a mixing bowl and add the ground oats, salt, curd and water and mix it well so that it turns into an idli batter consistency.
• Add the eno fruit salt only when you are ready to make the idlis.
• Grease idli plates with a little bit of oil and pour the required amount of batter in each of the plates.
• Pour the batter in an idli pan and cook for 15 to 20 minutes.
• Remove the oats idlis from the pan and serve hot with tomato chutney.

2.    Tomatoes

Tomatoes are rich in lycopene, which is recommended by nutrition experts and dieticians. Adding tomato soups in your diet will help in reducing your appetite and thereby help in reducing overall weight. Tomatoes are known for its anti inflammatory and antioxidant properties.

a)    Spicy Indian Tomato Soup

Ingredients:

• 1 number each of potato, carrot and onion
• 1 cup of chopped tomatoes
•  250 ml water
• 250 ml of vegetable stock
• 1 tbsp of tomato puree
• ½ tsp chili powder
• Salt to taste

Preparation:

• Add sliced onions, diced carrots, chopped potatoes in a saucepan. Now pour water and vegetable stock and mix it well.
• Put the saucepan on high flame and boil the mixture. Add chopped tomatoes, tomato puree, salt and chili powder and then simmer for about 20 to 25 minutes. Stir the mixture occasionally.
• Add water as and when required. Once done, turn off the flame and put the mixture in a blender and blend it to make a smooth saucy soup. Transfer this soup into a soup bowl and serve it hot.

b)    Tomato And Basil Soup

Ingredients:

• 1 large potato
• 5 to 7 raw tomatoes
• 1 onion
• 3 to 4 cloves of garlic
• ½ inch ginger
• 2 tbsp of tomato puree
• 1 ½ tbsp olive oil
• Fresh chopped basil leaves (a bunch)
• Salt and pepper to taste
• ½ tsp chili flakes

Preparation:

• Finely chop onions, tomatoes, garlic and potatoes and keep aside.
• Take a medium sized saucepan, add 1 tbsp olive oil and fry onions and garlic till they become soft. Now add potatoes to this mixture and sauté for a minute and then add half a liter of water.
• Allow the mixture to boil and once you find the potatoes to be semi-cooked, add tomato puree and the chopped tomatoes. Now simmer and cook these ingredients until potatoes are completely done.
• Add finely chopped basil, salt and pepper in the final bit of the simmering process and then turn off the heat.
• Transfer the soup into a soup bowl and serve it hot with bread sticks.

3.    Ragi

Ragi is a very popular annual plant that is loaded with a lot of healthy nutrients. It is a very good source for iron, proteins, calcium and other minerals. It is also very rich in fiber and is a very good food for weight loss as it contains very less saturated fat. It will help in controlling diabetes, cholesterol and blood pressure and is also known to help in digestion. The following are some of the Ragi recipes that will help you to lose weight.

a)    Ragi Malt

Ragi malt is an energy drink that is very commonly used in South India. It is a natural health drink that will help in energizing the body and you can substitute your breakfast fruit juices with ragi malt to keep you active throughout the day.

Ingredients:

• Ragi Flour- ½ a cup
• Skim milk – 1/4th cup
• Water – 1 cup
• Powdered Jaggery- 1 tbsp
• Cardamom powder – 1 tsp

Procedure:

• In a mixing bowl, add the ragi flour and slowly add water to this flour. Keep on stirring while adding the water so that no lumps are formed. Make this into a smooth paste.
• Now, heat skim milk in a pan and bring it to boil. Add the ragi flour paste along with cardamom powder and keep stirring the milk.
• Now add the jaggery powder and simmer this for about 5 minutes on low flame. Make sure that stir the mixture continuously.
• Allow it to cool and your healthy ragi malt drink is ready.

b)    Ragi Upma

Ragi upma is a very popular South Indian breakfast dish that is not just delicious to taste but is also very healthy. Eating ragi upma in the morning will help in reduction of food cravings and you will feel full for the most part of the day.

Ingredients:

• Ragi flour – 1 cup
• Cumin seeds and mustard seeds -  ½ tsp each
• Olive Oil -  1 ½ tsp
• Black Gram – ½ tsp
• Bengal gram – ½ tsp
• One Onion, finely chopped
• ½ a tomato, finely chopped
• 2 finely chopped green chilies
• Coriander leaves – 1 tbsp (finely chopped)
• Curry Leaves -  6 to 7
• Water -  2 cups
• Turmeric Powder – ¼ tsp
• Lemon Juice – 1 ½ tsp

Procedure:

• Add olive oil in a saucepan and then add the Ragi flour in the pan. Saute the flour until roasted aroma fills the air.
• Now add a little bit of oil in a fresh pan and add mustard and cumin seeds. Let it crackle and now add the Bengal gram and Black gram and saute them till they turn golden brown.
• Add onions, curry leaves and saute for 2 minutes. Now add tomatoes and then saute for another 1 minute.
• Now add salt to the mixture and pour two cups of water. Bring the water to a boil. Once done, add the sauteed Ragi flour into the pan and stir it frequently.
• Mix it well and then cover the pan with a lid and let it cook for 4 to 5 minutes. Simmer the flame when you cover the pan with a lid.
• Finally, turn off the flame and add lemon juice and chopped coriander leaves and serve it hot.

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Weight Loss Indian Diet Plan

Whenever you search the internet for a diet plan, you will always come across diet plans that are suited for the western culture. If you are an Indian and have spent most part of your life in India munching on the wide variety of Indian foods, it is very difficult for you to follow the American diet plan that will help in reducing weight. You would be longing to find an Indian diet plan that will help you to reduce weight so that you eat what you have been eating so far and yet lose weight. The following is an Indian weight loss diet chart that you need to follow to shed off the extra kilos in your body easily.

1200 Calorie Vegetarian Indian Diet Plan Menu To Lose Weight

By following this menu guide, you will be able to restrict your food consumption to just 1200 calories to 1300 calories a day and thereby you will feel lighter after a couple of weeks of following this weight loss diet menu. The vegetarian diet menu is as follows:

Early Morning (7 Am):

o    A glass of lukewarm water with lemon (0 calories).

o    A cup of tea with skim milk, no sugar and 2 biscuits (90 calories)

Breakfast (8 am):

o    2 Wheat Rotis or chapattis + ½ cup of Paneer gravy (tofu is better) (330 calories).                 Or

o    A plate of brown bread upma and a cup of skim milk (300 calories).

Mid Morning Snack: (10:30 am):

o    A banana or 20 Grapes or ½ cup melon (50 calories).

Lunch (1 pm):

o    1 cup of brown rice (200 grams) + ½ cup mixed vegetables + one small bowl of Raitha + 1 bowl vegetable salad (345 calories).

Evening (4 pm):

o    Butter Milk 1 glass or 1 cup (35 calories)

Dinner (8 pm):

2 Chappatis or Rotis + 1 bowl of Vegetable Soup + 1 bowl of salad (370 calories)

The total calories you will consume in this vegetarian diet is about 1220 calories.

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1200 Calorie Non Vegetarian Indian Diet Plan Menu For Weight Loss

If you are a non vegetarian and do not like to eat a lot of vegetables to lose weight, then there is no need to worry. You can also lose a considerable amount of weight by including non vegetarian dishes in your daily menu. The following is the non vegetarian Indian diet plan for weight loss.

Early Morning (7 Am):

o    A glass of lukewarm water with lemon (0 calories).

o    A cup of tea with skim milk, no sugar and 2 biscuits (90 calories)

Breakfast (8 am):

o    2 Slices of brown bread + 2 hard boiled eggs (290 calories).                         Or

o    1 Slice of brown bread + 2 scrambled egg + 1 cup skimmed milk without sugar (310 calories).

Mid Morning Snack: (10:30 am):

o    A banana or 20 Grapes or ½ cup melon or fistful of almonds or walnuts (50 calories).

Lunch (1 pm):

o    1 cup of brown rice (200 grams) + ½ cup mixed vegetables + 100 grams of chicken (boiled or stir fried in olive oil) + 1 bowl vegetable salad (360 calories).

Evening (4 pm):

o    Butter Milk 1 glass or 1 cup (35 calories).

Dinner (8 pm):

1 Chappati or Roti + ½ cup of Lentils dal + 50 grams of fish (rich in omega 3 fatty acids) + 1 bowl of raitha (380 calories).

The total calorie that you will be consuming a day by following this non-vegetarian diet menu is around 1225 calories.

By following this diet plan, you will be able to lose weight by eating all your favorite foods. You do not need to do rigorous workouts and just need to do mild exercises to enjoy weight loss with this diet. If you are looking to lose weight within a short span of time, then the 1200 calorie diet plan will help you to shed extra kilos by making a little bit of adjustment to your lifestyle and diet.

Top 20 Anti-Aging Foods

Blueberries:

They contain large amounts of antioxidants which are responsible for skin and brain care. The fiber content present in them helps in producing vitamins and minerals in the body which keeps you from aging.

Pistachios:

These are highly nutrient; the best part is that they come with shell over them. Survey has been carried out saying that the main advantage of shelled nuts is that they contain less calories when compared to unshelled nuts.

Wild Salmon:

They contains fatty acids in them which are called Omega 3 fatty acids, which helps in anti-aging, good functioning of brain, skin, eyes, joints and heart. Aging leads in reducing good functioning of brain. Wild salmon is suggestible for anti-aging.

Whey Protein:

This protein got a substance in it called as resistant starch, which helps in metabolism, generally aging leads to loss of mass in the muscles, which is caused due to fewer metabolisms. This can be prevented by consuming the whey protein.

Greek Yogurt:

Generally yogurt has more contents of sugar and lactose in it, Greek yogurt has less amounts of these substances when compare to normal yogurt, which helps in gaining good health and also keeps from aging.

Coffee:

Heart diseases can be prevented by consuming coffee, added advantage of coffee is that is keeps you away from diabetes though it has some drawbacks. Coffee must be mostly consumed without more sugar and cream which helps you in anti-aging and good health.

Barramundi:

This is very high in nutrition, when compared to salmon it contains less amounts of calories in it but has equal amounts of fatty acids called Omega 3 fatty acids, which mainly helps in looking young and also looking healthy.

Oats:

Fiber is the most essential nutrient which is not mostly consumed by anyone these days. Fiber content is more in oats, which keeps you full and makes you eat less for the next meal, the weight gain in the middle age makes you look older, which can be prevented by consuming oats every day.

Red Wine:

Red wine is rich in antioxidants. Fermented foods are very good for digestion, as they contain lactic acid. Resveratrol is a famous antioxidant present in the skin of grapes; it helps in death of brain and heart cells.  Thus it is helpful in Anti-aging.

Spinach:

Green leafy vegetables are high in nutrients; it has a pigment called as lutein which is generally present in green leafy vegetables that keeps you from aging.

Corn:

Corn keeps away from causing cancer; fiber content that is present in corn prevents the growth in cancer. A component called IP6 is present in the corn, helps in maintaining good health and killing the cells causing cancer.

Whole Grains:

Carbohydrates that are present in the grains help in burning fats, the cholesterol levels are brought down by the carbohydrates in the grains. This helps in anti-aging and life moderation.

Cinnamon:

They contain antioxidants which help you stay fit and good health, just a quarter tea spoon of cinnamon powder per day after meal, helps you maintain body fats.

Dark Chocolate:

The digestion process can be retarded by consuming fewer amounts of dark chocolate, which makes you feel full. It boosts the process of metabolism that aids in burning fats and calorie. It helps us keep away from the heart diseases. Also helps in anti-aging by reducing calories in the body.

Curcumin:

Making use of curcumin powder with vegetables, meat or rice helps in preventing the blood vessels from the cells causing cancer, which keeps you healthy and fit and makes you look young.

Sweet Potatoes:

They contain a compound called as lycopene which contains large amounts of vitamins helping the skin from Ultra violet damage. Consuming sweet potatoes leads to healthier skin and young look.

Hemp:

These seeds are moisturized and the oil extracted from these seeds helps your skin look moisturized. They contain omega 3 fatty acids which mainly help in anti-aging and good health. The oil from these seeds can be used in your favorite dishes to make your skin healthy.

Watermelon:

Vitamins like Lycopene and beta-carotene are present in watermelon which plays a major role in healing the skin cells that are damaged when exposed to sunlight. Thus skin looks young.

Green Tea:

Many researches and surveys have found that aging process has slowed down with few cups of green tea every day. It improves your DNA structure and also slows down the process of shortening of cells during aging. You can drink it either hot or cold or it can also be used as a refreshing base for stews and soups. Green tea always helps you look and feel younger.

Rainbow Trout:

These contain omega 3 fatty acids which salmon contains which most commonly helps in anti-aging. Trout should be commonly fried in olive oil which helps in burning fats, healthy fats that are present in Rainbow trout helps in cell protection keeping you from aging.

Article Source: livestrong.com

Image Soruce: Getty Images

Yoga Asanas To Reduce Belly Fat

Yoga Asanas To Reduce Belly Fat

Belly fat is a main problem for anybody who wants to lose weight or to have a strong and sculpted look for their abs. Many people find that it is easy to lose excess fat from other parts of the body and it is extremely difficult to remove the belly fat once it gets deposited. Sedentary lifestyle, eating junk foods, stressful work all these contribute to the increase in the waist size of a person. The larger the size of the abdomen the greater the health risk. People with belly fat are prone to cardiovascular diseases, diabetes, high blood pressure, etc.

Health Risks Of Having Belly Fat

If you want to avoid the risks of fat belly and want to have a fit and healthy body you need to have a proper diet, proper rest and proper exercise.  Yoga is a highly effective form of exercise which helps people to relax their body and to achieve flexibility in their body. Practicing specific yoga asana helps to reduce belly fat and achieve stronger looking abdominal muscles. People with pot belly are more prone to back injuries as well. You can avoid many health risks with the help of yoga asanas to reduce belly fat. It has been found that yoga asanas targeting the core or abdominal area are more effective in removing belly fat than the crunches. Having belly fat will affect the overall appearance of the person and this may affect the self-confidence of the person. Whether you want to reduce belly fat for health reasons or for achieving a better looking body, you can opt for the various yoga asanas to reduce belly fat.  Here are some of the top yoga asanas to achieve flat looking belly. Both men and women can practice these yoga asanas to achieve the required result.

Starting The Yoga For Flat Abdomen

If you are new to yoga do not go too hard from the beginning. Start with simple yoga exercise poses and move on to more complex ones. Avoiding rushing or making any jerky movements while doing the asanas. It is best to start your yoga practice with the help of a trainer, however the following asanas are easy to understand and practice.  You will be able to control your body and mind in a better way when you start to practice the asanas apart from being able to reduce the fat deposits in the belly.

Best Asanas To Reduce Belly Fat

1.    Tadasana

Tadasana is one of the easy warm up pose in yoga. It makes your body ready for the other yoga poses by improving the blood circulation. The steps in this asana are as follows

• Stand with your feet together. Make sure that your big toes are in contact with each other. Stand upright, keeping the spine erect. Place the hands close to the body on either side with palms facing your body.
• Stretch out the palms to the front and  keep them joined
• Inhaling deeply, raise your hands with the palms joined together above the head. Try to stretch the hands as much you can.
• Now lift your ankles and stand on your toes. Your eyes should be facing upwards towards the ceiling. If you feel that standing on toes is difficult for you, keep the feet flat on the ground.
• Keep your body in this position for 20 to 30 seconds. You can breathe normally during this position.
• After 20 seconds inhale deeply and slowly start exhaling. During exhaling relax and bring the feet back to the floor and bring your hands down.

In the beginning repeat the pose for at least 10 times, gradually increases the count when the body gets adjusted. Before attempting the repetition always relax for 10 seconds.

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2.    Surya Namaskar (Sun Salutation)

Surya Namaskar includes a cycle of 12 yoga exercises. Each yoga position in Surya Namaskar has a special impact on the body. The stretches and bends make your muscles stronger and keep your body in shape. The deep breathing helps in bringing a good level of oxygen to the body and helps in detoxification and burning of fat deposits in the body. The bends also helps in improving the digestive power and strengthening the abdominal muscles.  They get maximum benefit from this yoga asana and practice it daily in the morning facing the sun. The steps of Surya Namaskar are as follows.

Step 1: Pranamasan (Prayer Pose)

Stand facing the sun in an erect posture, with palms joined together near the chest like doing a namaskar. Keep your feet together and breathe normally.

Step 2: Hasta Uttanasana (Raised Arm Pose)

Breathe in deeply and raise the hands upward, bend your body backward in an arched position with the face pointing towards the sky.

Step 3: Pada Hastasana (Hand To Foot Pose)

Exhale and bring the body from the arched position to bend down forward, till your head reaches your knee. Bring your hands to the floor and keep them flat on either side of the feet.

Step 4: Ashwa-Sanchalan Asana (Equestrian Pose)

Now inhale and stretch your left leg backwards and balance the leg on toes. The heels will be raised upwards and your left knee will be touching the floor. Bend the right leg and should touch your chest. Lift your head towards the sky and keep your arms on either side of the right leg with palms facing the floor.

Step 5: Parvatasana (Mountain Pose)

Exhale and with the palms pushing the floor stretch your right leg back words to make it parallel with the left leg. Your toes and hands will be touching the ground and your hip should be raised. Keep your head bent downwards.

Step 6: Ashtanga Namaskar (Salute With Eight Parts)

Inhale and lower your hips from the earlier position. Now rest your chin and chest on the floor and raise your hip a little bit. Now the eight parts of the body will be touching the floor. They are: chest, chin, two hands, two knees and feet

Step 7: Bhujangasana (Cobra Pose)

Exhale and lift the chest from the ground and arch back by keeping your arms bent at the elbow. Bent the head in backward position and face the sky.

Step 8 Parvatasana

Exhale and repeat the movement in step 5.

Step 9: Ashwa Sanchaln- Asana

Inhale and repeat the step by keeping the right leg backwards.

Step 10: Pada Hastasana

Exhale and repeat the step 3

Step 11: Hasta Uttanansana

Inhale and perform the movement in step 2

Step 12: Pranamasan

Keep the feet together and bring back the hands in namaskar position breathing normally.

The steps are now repeated using the other leg in steps 4 to 9. So, to complete one round of Suryanamaskar you need to do 24 yoga steps.  It is ideal to perform 12 rounds to get best results. However, you need to start with 5-5 rounds and gradually increase the round over time. Sip water in between the repetitions if needed and relax for about 15 seconds between each round.

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3.    Pada Hasthasana (Standing Forward Bend, Or Hand To Foot Pose)

This is a complete exercise for your abdominal muscles. When your body bends forward in this pose, the abdomen gets compressed this helps in toning the muscles of the abdomen.  This is especially powerful in removing belly fat.

• First, you have to stand in Tadasana with hands close to your body and feet together.
• Keep your spine erect
• Inhale deeply and lift the hands upwards
• Slowly bend forward exhaling so that your body will be parallel to floor, bend completely till your head touches your knees.
• Try to touch the floor with your palms facing the floor. Make sure that you do not bend your knees. Beginners can start with touching their ankles or toes.
• Hold your breath and tuck the tummy in. Try to remain in this position for one minute
• Exhale and slowly lift to body back to the original position.

You need to repeat this asana for 10 times, remember to take an interval of 10 seconds between the repetitions.

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4.    Paschimottanasana (Seated Forward Bend)

This is a pose taken from Hatha yoga, which helps to stimulate the solar plexus center of the body. Apart from providing reduction of belly fat and toning of the muscles, this pose helps to stretch the hamstrings, hip and thigh muscles.  This is a good yoga posture for people suffering from digestive disorders.

• Sit straight on the floor with your legs folded, one over the other as in Padmasana.
• Stretch out your legs to the front. Your toes should be pointing to the ceiling.
• Inhale deeply and raise your hands above your head without bending the elbows.
• Exhaling, bend forward from the hip and bring your hands down to touch the toes. Your head should be bent to touch the knees. Beginners may not be able to touch the toes at first, so try touching ankles or thighs instead.
• When you reach the toes, try to pull the toes towards you so that you will experience a stretch on the hamstrings.
• Breathing in and keeping the tummy tucked in, continue in the position for about one minute initially. Gradually increase the time to five minutes.
• Slowly bring your body up, exhaling and come back to the original Padmasana position or sitting position.

To get the best result, you need to repeat the asana at least 25 times. Start with 10 repetitions and slowly increase the number. Beginners can also try the simple version called the ‘Ardha Paschimottasana”. The steps are as said above and the difference is that you have to stretch one leg at a time.

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5.    Pavanamuktasana (Wind Relieving Pose)

This pose is highly effective in preventing and relieving constipation and indigestion problems. In this posture, your knees will be exerting pressure on the abdomen, which triggers fat burning from the area. You need to remain in the position for at least one minute to get maximum benefit for reducing belly fat.

• Lie down on your back with arms resting close to your body on either side.
• Bend your knees and keep your feet close together on the floor.
• Take a deep breath. As you exhale slowly bring the bent knees towards your chest. Your thighs will be applying pressure on your abdomen. Clasp your knees with hands to keep it in position.
• Inhale and as you exhale lift your head slowly and bring your chin near to the knees.
• Remain in this position for about one minute. Breathe deeply
• Exhale slowly and allow your head to rest on the floor. Release your knees and keep your feet on the ground. Bring the hands down and keep it on the side of the body.
• Let your body relax in Savasana.

To reduce belly fat you need to repeat the pose for at least 10 times. Take 15 second intervals between the repetitions.  The beginners can practice the above pose with a single leg at first.

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6.    Naukasana (Boat Pose)

If you practice this yoga posture on a regular basis, then you can be assured of enjoying a flatter belly in due course of time. You need to hold this posture for about a minute or so to help in proper contraction of the abdominal muscles. It is a perfect asana that will help you to tone your abs and enjoy a flatter ab.

• Lie flat on your back on the yoga mat with your toes facing the ceiling. Your palms must be resting flat on the ground on either side of your body.
• Take a deep breath inside. You must now lift your head, chest and legs off the ground and while doing this you have to exhale.
• Stretch your arms towards your legs so that they are parallel to the ground. Keep your fingers also stretched out like your toes.
• You need to gaze at your feet and hold this position for about 30 seconds initially. You will feel the contraction of the abdominal muscles. You can breathe normally in this pose.
• Once you become familiar with this pose you can extend the duration to 60 seconds or even more. Now you will have to slowly relax and come back to the original position after inhaling and exhaling deeply.

You need to start with 5 repeats of this asana initially and gradually build it up to 30 times. You can take a 15 to 20 second break after each repetition.

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7.    Ushtrasana (Camel Pose)

The camel pose is a counter to the boat pose. You will need to touch your ankles by stretching your back in this pose and this will help in easily toning your abs muscles. The tension that you experience in the body after doing the Naukasana will be eased with a good back stretch in this Ushtrasana.

• Sit in the Vajrasana position and slowly lift your body weight from the knees in such a manner that your entire weight is supported by the knees.
• Your heels should be at right angles to the ground.
• After inhaling and exhaling deeply one to two times, you should bend your back towards your feet. Take your hands behind your body and try to hold the ankles of your feet, one hand after the other.
• Now take your head also backwards till you experience a stretch in your belly.
• Hold in this position for about 20 to 30 seconds in the beginning and then try to hold this posture for a minute or even more.  You should breathe normally in this posture.
• Now exhale deeply and relax slowly and then come back to the Vajrasana position.

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8.    Marjariasana (Cat Pose Or Cow Cat Pose)

This is yet another easy asana that will help you to melt the fat in the abdomen area by forcing the abdominal muscles to contract. It will not just help in decreasing your belly size, but will also help to improve your spine’s flexibility.

• From the Vajrasana position, you need to rise in such a way that your body is parallel to your yoga mat and the weight of your body rests on your palms and knees.
• Make sure that your knees are beneath your hips and your palms under the shoulder in this pose. The knees have to be spaced out a wee bit so that the weight of your body is evenly distributed on both the knees. Maintain a straight head pose.
• After a deep inhalation, lift your head in such a way that your body now takes a concave structure. For this, you need to push your back down while lifting your head.
• Make sure that you expand your abdominal area as mush as possible. Hold your breath and maintain this pose for about 30 seconds.
• Now exhale deeply and start to lower your head and this time your back must arch upwards. You need to tighten up your buttocks and abdomen firmly so that you experience contraction in the abdominal muscles. Your head’s position now should be between your hands.
• Take a deep breath and hold this pose for 20 to 30 seconds initially and gradually work it up to 60 seconds.
• Now slowly exhale ad come back to Vajrasana position and relax for 15 seconds before repeating the next set.

You need to work on this pose for 10 times initially and then slowly build it up to 30 times in a day. Take a pause of 15 seconds between each repetition.

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9.    Uttanpadasana (Raised Foot Posture)

This is another yoga posture that will help in easily shedding off excess fat accumulated in your belly area, thighs and hips.

• Lie on your back on the yoga mat with stretched out legs and heels touching each other.
• Hands have to be placed on either side of the body with the palms resting on the ground.
• Take a deep breath and then exhale out slowly. Now tilt your back side slowly while moving your head backwards so that it touches the floor. Make sure that your palms are in its original position.
• Now take a deep breath in and raise your legs from the floor at a 45 degree angle from the floor. Hold this pose for about 30 seconds. Breathe normally during this pose.
• Now, after 30 seconds, exhale deeply and lift your legs further up so that it is at right angles to the floor. Now hold this pose for 30 seconds and breathe normally.
• Inhale deeply and bring your legs back to the initial position that is resting it back on the floor mat.

Repeat this posture for 10 times initially and as soon as you come to terms with this pose, you can extend it to 30 times a day with a 15 second pause after each repetition.

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10.    Dhanurasana (Bow Pose)

This is a pose that helps in giving a good stretch to your back, thighs, abdomen, arms as well as chest muscles. It will also help in improving your posture.

• Lie down on your chest or in a prone position on the yoga mat. Make sure that your legs are together and your feet are placed on the ground. Rest your hands on either side of the body with your palms facing the ground.
• After a deep exhalation, lift your leg backwards so that you’re your knees are in a position to touch your buttocks.
• You need to also lift your head and move it backwards.
• Now take your hand backwards and try to hold your ankles with your hands.
• Your body weight ahs to be supported by your abdomen. Take a deep breath in and try to lift your knees even higher.
• Hold this posture for about 15 to 20 seconds. Work on it gradually so that you can extend to hold on this posture for about 90 seconds.
• You should be breathing normally while holding this pose. Exhale out and then relax your body by bringing it to the original position.

Repeat this posture for 10 times a day during the initial stages and gradually build it up to 30 times a day with a 15 second break between each repetition.

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11.    Bhujangasana (Cobra Posture)

This asana will help in giving your abdomen a very good stretch. It is an asana that will help in strengthening your back muscles if it is done on a regular basis.

• Lie down with your chest hitting the yoga mat and with your legs slightly spaced out and your toes touching the floor.
• Keep the palms touching the floor and make sure that your hands are on either side of the body.
• Now move your palms so that it is beneath your shoulders.
• Now breathe in and lift your head and your chest from the mat and make sure that you are looking at the ceiling. Hold your buttocks firm and push your pubis towards the navel.
• Hold on to this pose for about 20 to 30 seconds and breathe normally during the pose.
• Now take a deep breath and now lift your body from the waist upward while bending backwards as much as possible.
• Now hold this pose for 30 to 60 seconds while breathing normally.
• Exhale air and then bring your body back to the prone position.

Repeat this posture for 10 times in the beginning and then try to work it up to 30 times a day. You need to relax for 15 seconds after each repetition.

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12.    Relaxation Pose Shavasana (Corpse Pose)

This is the final pose that you should do after completing your yoga workout routine. It is an ideal pose that will help to relax your body after a strenuous workout.

• Lie with your back resting on the yoga mat.
• Keep your feet completely stretched out and place your hands on both sides of your body with your palms facing the ground.
• With closed eyes, breathe in and breathe out deeply while allowing your body to relax completely.
• You should lie down in this position as long as possible until your breathing returns to normal and your body is completely relaxed.

You should compliment these yogasanas with a healthy diet in order to achieve your goal of losing belly fat effectively and quickly. It is also important for you to make sure that your body is getting the adequate hours of rest and sleep for these yogasanas to be making a huge impact on your body fat. There is no doubt that practicing the above yoga poses everyday for a minimum of 5 to 6 days a week will help you to see a visible difference in your waistline within a few weeks.  So, start practicing these yoga postures from today and easily shed off the excess fat baggage that you are carrying around your abdomen area.

Apple Cider Vinegar Every Day

Top 15 Reasons To Use Apple Cider Vinegar Every Day

An apple a day keeps the doctor away is a very famous saying. Now, you can add a new twist to this saying by replacing the apple with apple cider vinegar. A daily dose of apple cider vinegar is also very effective in keeping the doctor away. It is a quick and effective ingredient for your hair, skin, cleaning coffee makers, removing coffee and tea stains from ceramic cups, polishing armor, killing weeds, making pickles as well as used for salad dressing. Apple cider vinegar is such a useful ingredient that you cannot resist the use of this ingredient every single day. It is not just used for helping you out in the kitchen and for cleaning things, but it also has many natural benefits. It is rich in calcium, potassium, magnesium, copper, phosphorus, sodium and fluorine. It is also rich in vitamins like A, B1, B2, C, E, pectin and bioflavanoid. It is such a useful ingredient that you need to use it in your daily routine.

Benefits Of Apple Cider Vinegar

1.    Detoxifying Your Home

Apple cider vinegar is made by fermenting the apple juice to form hard apple cider. Then it undergoes a second fermentation process where it becomes apple cider vinegar.

•    Using the apple cider vinegar in place of other products in your home will help you to decrease the consumption and dependence on unnatural chemicals in your homes every day.

•    Regular use of apple cider vinegar will provide a healthy environment and surrounding in your home.

2.    Regulates Skin pH

Apple cider vinegar is found to be an excellent ingredient that will help in removing age spots, ace scars, and warts apart from toning your skin.

Procedure:

•    Use two parts of water to dilute one part of apple cider vinegar and spread this mixture all over your face with the help of a soft cotton ball.

•    You can apply this at night before going to bed or even use it in the morning before applying your moisturizer.

•    It will help in reducing age spots.

Warts Treatment:

•    Soak a cotton ball in apple cider vinegar and then using a band aid seal this soaked cotton ball over the wart on your face.

•    Leave it there for overnight and there are chances for the skin to swell when the apple cider vinegar solution reacts with the wart.

•    The wart will fall off and repeat this treatment for a few more days so that wart does not reappear.

3.    Use It For Shiny Hair

If you love to see your hair shiny and full, then you need to rinse your hair with apple cider vinegar after a good shampoo. It is also an excellent remedy for dandruff.

Procedure:

•    Add half a teaspoon of apple cider vinegar in a cup of cold water and mix it well.

•    Apply this solution over your hair after a good shampooing process and leave it there for about half an hour and then rinse it off.

•    Repeat this process several times a week to see quick and effective results.

4.    Removes Teeth Stains

If you are finding it difficult to flaunt your yellow teeth, then apple cider vinegar is the cheapest and simplest ingredient that will help you to restore the natural white color of your teeth. It will also work effectively on the bacteria in your mouth and gums.

How To Use?

•    Gargle every day with apple cider vinegar the first thing in the morning and then brush your teeth like you do normally.

•    Also, brushing your teeth with apple cider vinegar will help in reducing the yellowness of your teeth.

5.    Treats Sunburnt Skin

If you feel that your skin has been sunburnt due to excessive heat outside, then you can always think of having an apple cider vinegar bath to soothe your skin.

Procedure:

•    Add half a cup of apple cider vinegar in a bucket of water and bath in this water. Leave the water to react on your burnt skin for some time before patting it dry.

•    You can also add one or two cups of apple cider vinegar to a bathtub filled with water. Soak yourself in this water mixture for about half an hour and then have a quick bath. All your discomfort due to sunburn will vanish instantly.

6.    A Natural Aftershave

If you find the regular chemical aftershaves to cause skin irritation, then you can think of replacing it with natural apple cider vinegar.

How To Use?

•    Add equal parts of apple cider vinegar and water and mix them well.

•    Apply this mixture over your face after a good shave and you will never experience skin irritation after a shave.

7.    Promotes Weight Loss

If being overweight or obese is a problem, then you have a good solution with you in the form of apple cider vinegar. It has been found that regular consumption of apple cider vinegar that is rich in acetic acid will help in significantly reducing abdominal fat, body weight, triglycerides and inches around your waist.

Procedure:

•    Add 2 teaspoons of apple cider vinegar in 16 ounces of water. Mix it well and drink it every day for 12 weeks in the morning.

•    You will find that you have reduced your weight by 2 to 3 kilos after 12 weeks.