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Yoga for weight management

Yoga Poses That Can Assist in Weight Management

Weight Management, Wellness / By / / , , , , ,

Yoga, as you all know, is a form of exercise that has been practised in our country for a long period of time. The yoga poses or asanas, when practised on a regular basis, increases the metabolism of your body. It can also improve flexibility and mental well-being. Yoga is a way to stretch your body and aids in blood circulation. 

Yoga is not a tough practice at all. Thus, this practice can easily be included in your daily regime. It’s also a good way to reduce stress. It is, therefore, a fantastic method to live a healthier way of life. You might think of yoga as a way to practise meditation and mindfulness. It’s because yoga is slow, steady which is why nobody would think of it as a way to lose weight. 

However, that’s not the case. If you do yoga properly and you are committed it can yield significant outcomes. Yoga not only increases your flexibility and mental well-being but can also help you burn calories fast. This is, in fact, a healthy way of managing weight. It also heals your body within. Additionally, it is advisable to chew some weight management gummies that will help you in boosting this journey.

Down below are listed some of the yoga poses that will help you in managing your weight…

1. Dhanurasana (Bow Pose) 

Dhanurasana (Bow Pose) 

The bow pose is an excellent method to begin. It helps strengthen your abdominal and back muscles, while also providing them with an intense toning effect. It also stretches your entire body. This can result in losing weight over time. Furthermore, it helps to improve posture. In case you suffer from headaches, back problems, or neck pains that are severe, avoid this pose.

Know how to form this pose:

  • Lay on the floor on your stomach.
  • Bring your toes towards the floor, and then slowly bend your knees.
  • Now, grasp your ankles with your hands.
  • Inhale and then lift your upper body off the floor.
  • Then exhale and stretch your legs and back. Keep holding your legs firmly.
  • Take your head up and look straight.
  • Maintain the same position for about 10 seconds.
  • Practise this posture around 10 to 15 times.

2. Setu Bandha Sarvangasana (Bridge Pose)

Bridge pose is the perfect choice for you in case you have been looking for simple yoga asanas to manage weight. It’s a kind of yoga posture that bends the back and helps in relaxing it. It can help energise your body and make it more flexible. 

This pose targets the glutes, thyroid, spine, shoulder as well as thighs. It even assists in improving digestion as well as reducing menopausal and hypertension symptoms. Do not perform bridge poses in case you are undergoing neck or shoulder injuries.

Know how to form this pose:

  • Place your body upon your back. Bend your knees and your feet to the floor. They should be hip-width apart.
  • Move your feet to your hips.
  • Make sure your feet are in a straight line.
  • Try to raise your body with the stomach facing upwards.
  • Your chest and chin must be in the right place.
  • Relax, and then try to repeat the posture around 10 to 15 times.

3. Phalaksana (Plank Pose)

Phalaksana (Plank Pose)

A plank is a great pose for strengthening your core. This is a simple pose but has many advantages. It builds your core strength as well. This yoga pose is also excellent for relieving back pain. Moreover, regular practising of phalakasana is a great stress buster. Also, avoid putting too much pressure on your wrist and knees while performing this pose.

Know how to form this pose:

  • Get into the push-up position.
  • Using your palms, you need to then lift the upper body against the floor.
  • Now, relax the neck by looking downward.
  • Hold this position for around ten to fifteen seconds.
  • Repeat this yoga pose about 10 to 15 times.

4. Trikonasana (Triangle Pose) 

It is one of the foundational yoga poses and an ideal pose for beginners to try. Trikonasana is one of the best yoga exercises for weight management. This yoga pose is perfect for stretching your shoulders and hips muscles. Besides doing so, it can also aid in reducing the stored stress of your body. But wait! Don’t try to overstretch or strain your neck when performing this asana.

Know how to form this pose:

  • Stand straight with your hand above your head.
  • Now, spread apart your legs.
  • Then stretch down and try to touch your feet with the same hands,
  • Your other hand should be straight and facing the ceiling
  • Hold this position for around 10 seconds.
  • Switch the position with the other hand and repeat the same process.
  • Repeat the same position for 10 to 15 times.

5. Virabhadrasana (Warrior Pose)

This pose is a fantastic way to stretch your whole body. It can help maintain balance and flexibility in the body. This would provide strength to your legs, back, and shoulders. However, it can be pretty challenging. This yoga pose should only be performed under strict guidance. Your body would also be energised and would also be balanced. People with heart problems, high blood pressure, or shoulder problems need to avoid performing this asana.

Know how to form this pose:

  • Stand straight and keep your feet together.
  • Stretch your legs apart.
  • You then have to bend one of your knees in front and place the other one parallel to the ground.
  • Then slowly try to raise your hands over the head.
  • Hold this pose for 15 seconds.
  • Now, use your other knee & repeat the process.
  • Try to do this asana 10-15 times.

6. Adho Mukha Svanasana (Dog Pose)

The Adho Mukha Svanasana or the dog pose is beneficial when it comes to providing the body with a stretch. It can help you tone your arms, legs, and stomach. Furthermore, it can strengthen your shoulder muscles. Performing this pose on a regular basis can be advantageous in the future. You may feel that it’s one of the resting poses but when you actually start doing it, a burn can be felt within. People with high blood pressure are advised to avoid this pose.

Know how to form this pose:

  1. Lie flat on your stomach.
  2. Slowly try to lift your upper body with the palms and make a pose just like a mountain.
  3. Inhale as you raise your upper body.
  4. Hold this position for about 30 seconds.
  5. Now, exhale and get back to your original position.
  6. Repeat this yoga pose around 10 to 15 times.

In a Nutshell

Yoga relaxes your mind and helps your body function efficiently. Unlike gym workouts, even if you stop practising yoga for a few days due to some emergency reasons, it won’t show up on your weight. However, performing the asanas daily can show a significant change in your weight. In fact, after a period of regular practice, your body would become flexible as well. 
Apart from doing this, you can look out for weight loss gummies that can help you in managing your weight. “The Beach Body” gummies can help you in this situation. They are even enriched with some amazing ingredients such as L-Carnitine, Green Coffee, Garcinia Cambogia extract, and Vitamin C. Chewing two of the rabbit-shaped gummies can enhance your metabolic process and can pace up the rate of your weight management procedure.

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Fruits That Can Enhance Your Weight Management Process

Lifestyle, Weight Management / By / / , , , , ,

Weight management process is a journey that can be challenging and requires consistent effort. However, incorporating healthy foods into your diet can make the process easier and more enjoyable. One food group that can be particularly beneficial for weight management is fruits. Fruits are low in calories, high in fibre, and loaded with essential vitamins and minerals that can help support a healthy body. 

They are also rich in antioxidants and other beneficial compounds. In addition to their nutritional benefits, fruits are also versatile and delicious. Whether you enjoy them as a snack, in smoothies, or as part of a meal, fruits can be a satisfying and healthy addition to your diet. From sweet and juicy apples to refreshing watermelon, there are countless varieties of fruits to choose from, making it easy to find ones that you enjoy.

Whether you’re looking to manage weight, maintain your current weight, or simply eat healthier, including fruits in your diet can be a great way to support your goals. Additionally, you can start chewing vitamins-enriched weight management supplements that enhance your metabolic rate and promote healthy weight loss. 

Let’s have a look at the fruits that will assist you in managing your weight efficiently…

1. Apples

Apple

Apples are one of the most popular fruits in the world and are packed with health benefits. Apples are an excellent source of dietary fibre, which can help keep you feeling full and satisfied. The fibre in apples also helps to regulate your digestion and prevent constipation. 

Apples are also rich in antioxidants, which can assist in protecting your cells from the damage caused by free radicals. The polyphenols in apples, such as flavonoids and phenolic acids, reduce inflammation and improve insulin sensitivity, which can help regulate your blood sugar levels.

2. Berries

Berries, such as strawberries, blueberries, and raspberries, are low in calories and high in nutrients, making them a great addition to any weight management diet. Berries are rich in fibre, which can make you feel full. 

They are also loaded with antioxidants, such as anthocyanins and flavonols, which protect your cells from damage caused due to free radicals. Berries also improve insulin sensitivity and reduce inflammation which can control your blood sugar levels.

3. Grapefruit

Grapefruit is a citrus fruit that is low in calories and high in nutrients. It’s a great source of vitamin C, which is an antioxidant that can protect your cells. Grapefruit is also high in fibre, which can help regulate your digestion and keep you feeling full. Grapefruit also assists in reducing insulin resistance, which can help manage your blood sugar levels and promote the weight management process.

4. Pineapple

Pineapple

Pineapple is a tropical fruit that is packed with nutrients. It’s rich in vitamin C and bromelain, which is an enzyme that can help aid digestion. Pineapple is also low in calories and high in fibre, making it a great addition to any weight management diet. Bromelain can help reduce inflammation, improve digestion, and reduce the risk of chronic diseases such as cancer and heart disease.

5. Pears

Pears are sweet and juicy fruits that are high in fibre and low in calories. They’re also packed with vitamin C and copper, which can help promote healthy skin and hair. Pears can also help regulate your digestion. Pears are rich in flavonoids, such as quercetin and kaempferol, which can reduce inflammation and improve insulin sensitivity and boost your healthy weight management process.

6. Kiwi

Kiwi is a small, fuzzy fruit that is high in vitamin C and fibre. It’s also low in calories and can improve your digestion. Kiwi is also a good source of potassium, which can help lower your blood pressure and reduce your risk of heart disease. Kiwis are rich in antioxidants, such as vitamin E and polyphenols, which can aid in protecting the body cells from the destruction caused by free radicals.

7. Oranges 

Oranges are citrus fruits that are rich in vitamin C, fibre, and antioxidants. They’re low in calories and can help regulate your digestion. Oranges can also help lower your risk of chronic diseases such as heart disease, cancer, and diabetes. Oranges are rich in flavonoids, such as hesperidin and naringin, which reduce inflammation, improve insulin sensitivity, and boost your healthy weight loss process.

8. Avocado

Avocado is a unique fruit that is high in healthy fats, fibre, and nutrients. Although it is higher in calories than most fruits, it can still be a great addition to your weight management diet. Avocado contains monounsaturated fatty acids, which can help reduce inflammation and improve insulin sensitivity, which can further enhance your weight loss. Additionally, the fibre and healthy fats in avocado can help you feel full which can in turn help you eat less overall.

9. Papaya

Papaya is a tropical fruit that is loaded with nutrients. It is rich in vitamin C, fibre, and antioxidants. Papaya is also high in papain, an enzyme that can help aid digestion and reduce inflammation. Papaya is also low in calories which you can incorporate into your weight management diet.

10. Watermelon

Watermelon is a refreshing and hydrating fruit that is low in calories and high in nutrients. It is enriched with Potassium, Vitamin C, and lycopene, an antioxidant that can help protect your cells from any damage. Watermelon is also rich in water and fibre, which can help you feel hydrated and full. The high water content in watermelon can also help flush out toxins from your body and promote healthy digestion.

In Closing

Fruits are a wonderful addition to any weight management diet. They are low in calories, high in fibre, and rich in essential vitamins and minerals, making them a healthy and nutritious option for anyone looking to improve their overall health. 

Therefore, by including the above-provided variety of fruits in your diet, you can enjoy a range of flavours and textures while reaping the numerous benefits that fruits have to offer. Whether you prefer sweet and juicy fruits like berries or watermelon, or more tart options like grapefruit and papaya, there is a fruit out there for everyone. 
Besides this, you can also look up weight management supplements. Therefore, you can consider chewing “The Beach Body” gummies. The orange twist-flavoured gummies are filled with Green Coffee, L-Carnitine, Garcinia Cambogia extract, and Vitamin C. Intaking just two every day can improve your metabolic rate and thus boost your weight management process.

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10 Tips to Enhance Weight Management For Men

Weight Management / By / / , , , ,

The activities carried out while managing weight in men and women are almost similar. However, there are certain heavy-weight exercises that are more prominent in men looking forward to making muscles and abs. The average body of a man is home to around 19 kilograms of fat. This number is never static. At any time it’s either growing or shrinking. Thus, shedding it off is quite necessary to keep your body fit and active. 

Furthermore, you can consider taking weight management gummies or similar nutritious supplements that can be fruitful for your weight management regime. Apart from this, it is necessary that you consume the correct nutrients such as protein, iron, or fibre in adequate amounts along with exercising regularly. Adding some new activities to your daily routine can assist you in shedding your excess fat faster and more efficiently than you thought it was possible.

Guys…hop down to these wonderful tips that can amplify your weight management process and give you the perfect and fit body that you want…

1. Intake Foods Rich in Iron

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People who have more weight may sometimes suffer from hypothyroidism.  This can also come up when you are not eating enough iron-rich food. This situation can sometimes lead to fatigue, weakness as well as breathlessness and an abrupt weight increase. Iron is the mineral which regulates the thyroid gland as well as the release of its hormone. Thus, eating foods such as Peas, green leafy veggies, etc. that are rich in iron can assist you in managing your weight.

2. Perform Weight Training

Training for weights helps build muscle and tone your body, by getting rid of extra fats. Additionally, a training routine that involves weights can improve the health of your heart by burning off calories. Someone who weighs 70 kg can burn 112 calories within 30 minutes of exercise.

3. Gulp Nutritional Drinks

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In addition to milk, other drinks including homemade juices of fruits, green tea and water, can speed up the weight management process. Fruit juices and tea are packed with antioxidants and micronutrients. Water does not contain calories so this can be consumed plenty. In addition, these drinks would increase your metabolism and can eventually aid in managing weight. 

4. Consume More Protein Rich Food

One simple tip for losing weight for males is to incorporate sufficient protein into their diet. It is a good method to keep you satisfied for longer and burn calories more quickly. Protein is also helpful in maintaining the metabolism rate. Protein sources include dairy products, eggs, legumes, etc.

Around 25-30 percent of the calories contained in each gram of protein are burned during digestion, while only 6-8 percent of calories are burned in carbs.

5. Try Vinaigrette Dressing

Acidic foods like lemon juice and vinegar work as a lighter fluid within your body’s fat-incinerator and increase the rate of combustion of carbohydrates by 20-40 per cent. Acids reduce insulin spikes and also slow down the speed of food being emptied out of your stomach. Fermented options such as pickles or yoghurt are good choices for sour food.

6. Give a Try on Intermittent Fasting

Intermittent Fasting (IF) is a successful method of getting in shape and managing weight. It is a time-based practice of fasting and eating. There are a variety of IF methods, such as the 16:8 approach, the 5:2 diet, etc. You are however recommended to seek out professional guidance and not try this by yourself. A qualified professional will assist you to learn how to approach the diet in relation to your weight as well as your age and other aspects.

7. Do Not Skip Your Meals

Skipping meals causes the body to decrease its metabolism. It causes your body to use lower calories. It can even cause you to gain weight even after eating a normal amount of food. It leaves you with very little energy as your body has been depleted of the fuel that you receive from food.

8. Do Cycling

It is recommended to take at least 30 or 45 minutes out of your busy schedule to do cycling. To begin, you should practice it 3 or 4 times a week. After your body is adjusted, you can increase the number of times. 

A person who weighs 70 kilograms can burn about 265 calories per hour in cycling, at a pace of around 20 km/h. Cycling can also provide numerous health benefits such as increasing the sensitivity of insulin, reducing the risk of heart disease and cancer, as well as increasing the length of life.

9. Put a Control on your Alcohol Consumption

People who want to keep an ideal body must cut down on alcoholic drinks. Alcohol can harm one’s liver and interfere with its hormonal production. A single shot of alcohol contains around 96 calories! In addition, alcohol dehydrates the body and makes people crave salty food.

10. Eat High Fibre Foods

One of the best suggestions for men’s weight loss is to eat more fibre-rich food items. Fibre absorbs water while it gradually passes through the digestive tract. Their weight can take up space within your stomach, assisting you to feel fuller and eat less. 

You can try nuts, whole grains, legumes, seeds, high-fibre fruit and vegetables to boost your intake of fibre and promote weight management. The most nutritious source of fibre is beans, with 8g of fibre per cup.

To Conclude

Males…practising these little activities can have a huge improvement on your weight management journey. They would not only enhance your metabolism but can even be beneficial for your overall body health. Consuming foods rich in iron, fibre, and other nutrients should be consumed in the proper amounts to get the maximum benefit. 
In addition to carrying them out, you should also commence consuming weight loss gummies which can turn out to be amazing in managing weight. Hence, you can look for “The Beach Body” gummies that are totally vegetarian, gluten and gelatin free. Being safe for consumption, these gummies are FDA, ISO, and Fssai-approved. They have also been packed with effective elements such as Vitamin C, Garcinia Cambogia extract, Green Coffee, and L-Carnitine. So, why wait, start chewing just two of these cute rabbit-shaped gummies in a day to manage your weight in an efficient way.

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Intermittent Fasting and Its Effects on Weight Management

Lifestyle, Weight Management / By / / , , , ,

Ever heard of Intermittent Fasting? Some of you might know but for the ones who don’t, let us first start off by knowing what this practice is. Intermittent Fasting is one of the weight management methods that has gained popularity in recent times.

It is an eating plan that involves frequent, short-term fasts or times of a minimum or no food intake. Many people view intermittent fasting as an effective weight management method. Fasting for brief intervals of time allows people to eat fewer calories, which can cause weight reduction over time. 

However, intermittent fasting could also aid in reducing risk factors for illnesses such as heart disease and diabetes, or low cholesterol levels. There are multiple kinds of intermittent fasting such as the 16:8 method, the warrior diet, or the 5:2 diet. When it comes to managing weight, you can also try consuming some weight management gummies besides following the intermittent fasting method to boost the procedure. 

For those looking to get into intermittent fasting to aid in weight management, this is the most comprehensive guide to familiarise you with its greys and blues. 

Types of Intermittent Fasting 

1. The 5:2 Diet

The 5:2 diet is an easy intermittent fasting program. For the five days each week, you have to eat normal and there will be no limitation on calories. On the two other days, you need to cut down on your calories to one-quarter. 

If someone regularly consumes 2,000 calories a day it would mean cutting down the number of calories consumed to 500 calories each day for two days each week. The 5:2 plan allows you flexibility so that you are able to choose the days on which you will fast and there are no set rules for when and what you can eat on the days you are eating a full meal.

2. The 16:8 Method

The  16:8 method for intermittent fasting is among the most well-known methods of fasting to manage weight. The program limits food consumption and beverages that contain calories to a specific timeframe which is 8 hours each day. You are required to avoid eating during the last 16 hours of the day. 

You can pick any time between 8 and 8 hours to eat calories. Many people choose not to eat breakfast and instead eat dinner from noon until 8 p.m. Some do not eat later and adhere to the 9 a.m. to 5 p.m. timetable. It is also very important to consume an appropriate diet that includes fruits and vegetables, whole grains and healthy fats as well as protein to reap the maximum health benefits this diet can bring.

3. Alternate Day Fasting

Alternate-day fasting can be described as an intermittent fasting strategy that comes with an easy-to-remember structure. This diet is the one in which you fast on a daily basis but can eat whatever you like on days on which you are not fasting. 

The full-on fasting on alternate days could be extreme, particularly in the beginning when you’re not used to fasting. If you decide to start by following a modified diet plan or a full-on fast, you should adhere to a balanced diet that includes high-protein food items and vegetables that are low in calories to help you feel full.

4. The Warrior Diet

The Warrior Diet is an intermittent fasting regimen based on the eating habits of antiquated warriors. It is a way of eating only a tiny amount of food for 20 hours throughout the day, then eating as much food as you like over a period of 4 hours in the evening.

It is believed that the Warrior Diet encourages dieters to take small portions of dairy, raw vegetables and fruits, along with non-calorie liquids during the 20-hour fast. However, during the 4 hours time frame, it is advised to eat unprocessed, nutritious organic and unprocessed foods. 

Effects that Intermittent Fasting Has on Your Body

Apart from assisting you in managing weight, intermittent fasting can also have multiple other effects on your body’s hormones. They have been listed down below:

  • Fasting can cause your human growth hormone levels to explode by as much as five times. This will allow you to lose fat and gain muscle.
  • Insulin sensitivity and levels of insulin drop are better, making it easier to burn stored body fat. Fat burning is easier when insulin levels are lower.
  • Norepinephrine is sent by your nervous system to fat cells. This causes them to break down body fat into fatty acids which can be used for energy.
  • When your body is fasting, cell repair begins. When you fast, your body begins to eliminate waste from cells.
  • The gene expression can be affected due to longevity and immune system changes to combat the disease. These hormonal and cell changes have led to many praises for intermittent fasting.
All in All

Practising intermittent fasting can have significant changes in your weight management process. You also need to take care that you choose the apt one according to your body. It is also recommended to consult a doctor before you begin intermittent fasting. Along with following intermittent fasting as one of the weight management practices, you add a new routine of consuming weight loss gummies. These can boost your metabolism which can eventually be helpful in carrying out an effective weight management journey. 

Hence, you can try out “The Beach Body” gummies at this time. Their rabbit-shaped gummies comprise powerful ingredients such as Green Coffee, Garcinia Cambogia extract, Vitamin C, and L-Carnitine. They even have 0 grams of sugar! Apart from being vegetarian, they are also gluten and gelatin free and are approved by Fssai, FDA, and ISO. So, grab your gummies and start chewing just 2 of them during the day to enhance your weight management journey.