Being fit is a matter of striking the right balance between one s diet as well as exercise. There are many kinds of problems that we all face when we do not strike a balance between the two. A flat stomach is a sought after feature in one s figure. One usually ends up losing a flat stomach when you have weight gain due to pregnancy and the onset of age. 

When one wants to get back a flat stomach, there are many measures that one can take because this is a very difficult thing to get back once you have put on weight because you will usually lose weight from the abdomen at the very end. Yet, one does not need to spend many hours in the gym for a flat stomach. You can also do exercises at home in order to get a flat stomach. Read on to know the secret!

Squats: One can do squats every morning as a part of a warm up before getting into the exercises. Ensure that you hold it for a while before you release and straighten up. You can also do squats while you are standing at the kitchen counter so that you get plenty of exercise with just a few moments of hard work through various times during the day.
Sit Ups: Sit ups are also a good form of exercise that one can do at home. Along with lunges and squats, you can also do sit ups so that you get a more toned torso with good exercise for your muscles in that area.
Pike and Stretch: This is another very well known exercise that can easily be done at home. The pike and stretch requires you to lie on a mat, facing upwards. Then, you will have to crunch up and try and touch your toes. The next step is to bring your arms behind your head and keep them straight while you crush up one leg at a time. This should be done at least ten times so that your abs and hips are well worked out.
The Standing Side Crunch: This crunch can be done with a chair. You need to stand on your left leg and then extend the left arm so that the right foot gets lifted off of the ground level by a few inches. Then, place the right hand behind your head with the elbow bent. After this, you will need to lift the left knee towards the right shoulder. Repeat this at least 15 times for it to show any results on your abs and abdomen area.
The Plank: This is a very well known move that many people take to. You will have to lie down on a mat and elevate yourself on your elbows. This position will have to be held for as long as possible for maximum effect on the abs, torso, hips and the thighs and legs as well. This exercise is recommended for a flat stomach, more than any other.

Want a Flat Stomach - 5 Must Do Exercises!

300 Calories is the average calorific value of our daily sugar intake. It's no wonder then that dietician and weight loss gurus across the world will advise you to quit added sugar as the first step of a weight loss program. Added sugar refers to processed sugar in the form of cubes, sugar crystals or powdered sugar and does not include natural sugars found in fruits, vegetables etc. Apart from cakes and sweets, we eat added sugar in a number of ways including a number of packaged foods like sauce and salad dressings.
If you consume a lot of sugar on a daily basis, quitting added sugar could leave you with withdrawal symptoms. Quitting added sugar is not easy, but here are a few reasons it is well worth the effort.
1. You'll have fewer pimples
Sugar has inflammatory properties. This can trigger systemic inflammation leading to the acne. Thus quitting sugar can instantly reduce the number of pimples on your face and give you clearer skin.
2. It improves the health of your heart
Added sugar can raise insulin levels. This activates the sympathetic nervous system and increases blood pressure and heart rate. Stopping your consumption of added sugar can lower cholesterol levels and decrease the amount of triglycerides in the body. This lowers blood pressure and boosts cardiovascular health.
3. A friendly weight scale
Replacing toffees with dry fruits will considerably reduce your calorific intake. Similarly switching packaged salad dressing for fresh homemade dressing can also make your salad healthier. Given that we eat added sugar in so many forms, making a conscious decision to quit added sugar can have a big impact on your daily calorie intake. Studies show that this simple step can lead to a weight loss of up to 10 pounds in six months.
4. It'll make remembering names easier
Added sugar can hinder learning and memory. Over time, it can also damage communication between brain cells. Quitting sugar can boost both your short term as well as long term memory. You will also find it easier to focus on will be able to be attentive to something for longer periods of time.
5. A good night's sleep
You don't just need 8 hours of sleep a day; you need 8 hours of restful sleep at the right time. Sugar makes blood sugar fluctuate and the crash that follows a sugar high can make you feel sluggish around mid-day. Many people find that if they have an afternoon nap, it becomes more difficult for them to fall asleep at night. Sugar also releases cortisol that interferes with sleep. Thus quitting added sugar can keep you alert through the day and help you fall asleep easier at the end of the day.

See What Really Happens to Your Body When You Stop Eating Added Sugar

4 ways to gain weight

A very low body mass index can be due to many causes including genetic, developmental and hormonal disorders and other issues with absorbing nutrients in the body. A low body mass index may also be owing to a high metabolism rate. Here are a few healthy ways to gain weight according to different requirements:

Know your calorie needs

- Calculate your resting metabolic rate with the formula - RMR = 10* weight (kg) + 6.25* height (cm) - 5* age (yr) + x [For men; x=5, for women; x = -161] Your BMR tells you how much minimum calories you will burn if you rested an entire day.

- Account for your activity by using your RMR as BMR (Base metabolic rate) and calculate your daily calorie needs by the following formulae:

-BMR * 1.2 - If you are sedentary
-BMR * 1.375 - For light exercise
-BMR * 1.55 - Moderate activity
-BMR * 1.725 - High activity
-BMR * 1.9 - Intense activity

Diet to follow

- Gradually increase your calorie intake

- Eat healthy and timely

- Have a balanced diet with heavy foods like - starchy vegetables, dense fruits, added oils and creamy soups

- Have foods rich in protein, avoid watery fruits and veggies

- Avoid trans-fats

- Do not binge, pace yourself through your diet regime

- Have dietary supplements and protein shakes

Build muscle to increase body weight

- Include weight training in your daily regime

- Compensate for extra calorie lost in training

- Do not over do it, rest is equally important in building muscle

Things to remember

- Stop eating junk food, eat healthily

- Hydrate yourself well

- Rapid weight gain may cause stretch marks

- Be careful when choosing fatty foods as overindulging in them can lead to heart diseases and type 2 diabetes

- Overeating may cause bloating, stomach aches and cramps

If you would like to consult with me privately, please click on 'Consult'.

4 ways to gain weight

A number of health problems are rooted in mental instability. Frequent bouts of anger and frustration can lead to stress and related problems. One of the most efficient ways of dealing with this instability and stress is meditation.
Vipasana is an ancient meditative technique that promises to allow a person to see the true nature of things. In Buddhist tradition, it literally translates to insight to the true reality of nature namely impermanence, suffering and the realization of non self. It focuses on self observation and the connection between mind and body and aims to eradicate mental impurities.
Vipasana meditation can be broken down into four stages.
Discovering Vitakka and Vicara: The first stage of Vipasana explores the connection between body and mind. This is done by concentrating on inhaling and exhaling and the feeling of air passing over the skin in front of the nose. Vitakka and vicara refer to the concentration and thought required to feel the connection between mind and body.
Disappearance of Vitakka and Vicara: In the second stage, the connection between mind and body is felt effortlessly. Thus, in this stage both vitakka and vicara fade away. This is known as anapana meditation and helps develop control over the mind.
Happiness: When a person reaches the third stage of vipasana, he stops focusing on emotions like pity, sadness, exuberance and only feels happiness. This frees the mind of negativity and hence purifies it.
Equanimity: The fourth and final stage is characterized by mindfulness and leads to clarity. At this stage, a person feels the desire for freedom and understands nature to be ever changing.
Vipasana is taught at a ten day residential program. Here, participants must adhere to a code of discipline that includes absolute silence and abstaining from any form of communication, sexual activity and substance abuse. Participants are taught the basics of the meditation technique and how to practice it but to benefit fully from it, regular meditation is necessary. Advanced vipasana students may attend 20, 30, 45 and 60 day courses to practice vipasana. An introduction to vipasana is also given to children in the form of short 3 day courses.
Ultimately, vipasana enables the practitioner to experience peace and harmony within oneself and with the rest of the world. It frees the mind from craving and hence also helps people abstain from social evils like stealing and killing. Thus, vipasana has the capacity to change minds and character and helps practitioners lead fulfilling, healthy lives. 

Vipasana - See The True Nature Of Things

Eggs are usually the first thing that comes to your mind when you think of a protein source that is cheap and easily available. You can eat them boiled, fried, scrambled or pair them with other foods. They are a powerhouse of nutrients such as vitamins and minerals that nourish your body.

Here are the reasons why eggs are considered to be the perfect super foods:



Eggs contain Antioxidants: Eggs contain antioxidants such as Lutein and Zeaxanthin that help in providing nourishment to the eyes. It prevents certain diseases such as macular degeneration and eye cataracts.
They are a nutrient powerhouse: They contain heart healthy fats, protein, Vitamins, minerals and other trace nutrients. They are also rich in Phosphorus, iron and Vitamin A. Don t throw the yolk away fearing its cholesterol content as it contains most of the egg s nutrients.
They promote satiety: The carbohydrate content in eggs not being excessive, it spares the blood sugar levels from the dreaded spikes. Also, the high protein content of eggs tends to promote satiety. Eating eggs on a regular basis as a part of a healthy diet is known to reduce weight and lead to fat loss.
They are good for your hair and skin: They contain Vitamin B12 and sulphur, both of them being panaceas of skin and hair related woes. Eggs are known to be the best sources of keratin (a type of protein present in nails and hair) in terms of bioavailability. (Bioavailability is how well a nutrient is absorbed by your body.)
Boosts good cholesterol levels in the body: Regular egg consumption has been shown to increase good cholesterol levels (HDL) in the body, which in turn reduce chances of stroke and other heart diseases.
They contain protein in good amounts: Eggs are the cheapest source of proteins and also the most readily available ones. They contain all the 9 essential amino acids that are required by the body. Eggs are one of the most preferred foods to gain muscle as the protein from eggs can easily be absorbed by the body. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.
Also Read: What are the benefits of eating antioxidant seed mix snacks daily?

Eggs - 6 Reasons That Make It A Super Food!

We know this very well how beneficial drinking water just after getting up is and so many of us practice is too. But when we add honey and lemon in warm water and drink it daily, the benefits gets multiplied. Let's see how it is achieved.

1. Helps in losing weight - Drinking warm water mixed in honey and lemon is very good for health. It helps in losing weight and for this simple reason, people who want to lose weight should take it for sure.

2. No Constipation - This combination of warm water, lemon and honey is so good for health that if taken on an empty stomach it is helpful in keeping constipation at bay. It stimulates the digestive system, infuses water in dried stool which removes constipation completely.

3. Cleanse lymphatic system - Lack of water in the already dehydrated lymphatic system leads to problems like fatigue, disturbed sleep and blood pressure level and hinders mental development. But when you take water in lemon and honey, the lymphatic system gets hydrated and your body functions properly.

4. Keep bad breath at bay and improves oral health - Taste of honey and lemon removes any kind of bad breath in your mouth. Also, these keep your mouth bacteria-free and that's how without direct care, mouth gets benefited indirectly.

5. Boost immune system - Vitamin C helps in fighting cold. As it is high in potassium, it controls blood pressure as well as stimulates brain function.

6. Clears skin - Presence of Vitamin C removes blemishes and wrinkles from skin. Also, it gives a brighter and glowing look. As a result of drinking lemon and honey in water, your skin gets cleared giving your face a cleaner and fairer look.

If you would like to consult with me privately, please click on 'Consult'.

The Good That LEMON+HONEY Early in Morning Does to Your Body

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