A weight loss program is a marathon. While making up the mind to go for a weight loss program is the first step, there are other things to consider before plunging into the diet and exercise regime. Here is a list of 10 things to consider before a weight loss program--

Not everything works for everyone- Just because a strict diet program helped someone to lose 5 pounds, doesn t necessarily mean that it will work out for every single person. It is important to figure whether diet, exercise, workout or a combination of everything is required to lose weight.
Make the environment conducive to match the goal- If the goal is to lose weight, it is essential to skip old habits. For instance, keeping a fruit bowl close by will refrain the thought of having a candy bar, skipping the idea of weekends parties for a while will help to stay away from few extra drinks, a leafy and salad rich lunch would help to stay away from the thought of fast food etc.
The combination of exercise and diet is necessary- It is necessary to have a healthy mix of diet and exercise. This helps the body to lose weight fast while ensuring that the health is maintained at the same time.
A plan comes handy- It is necessary to chalk out a plan to get into the weight loss program. For instance, 3 days of gym, 2 days of salad consumption for lunch, 3 days of walking after dinner etc. This will help to beat the monotony and keep the motivation going.
Set a realistic goal- Losing too much weight in a short span of time is neither healthy nor realistic. It is, therefore, necessary to keep patience and work steadily towards the weight loss goal. An ideal time-frame could range from 3-6 months to attain the desired weight.
Find the right reason- Since a lot will depend on the long-term discipline, it is, therefore, necessary to find the right reason to lose weight. Looking good or fitting into a skinny-jeans is not the right set of motivational factors to lose weight.
It is necessary to have coping strategies- There should be a backup plan ready when a craving for chocolate, fast food or ice cream crops up. Healthy alternative such as custard, icy fruit salad, cool drinks can help to cope up with the craving face.
A workout buddy can prove to be extremely beneficial- Since the process of losing weight is a lonely affair, it makes sense to find a workout buddy. This keeps the boredom of working out at bay and helps to get into a healthy competition.
A food diary comes handy- While it is practically impossible to keep track all calorie consumption, a food diary will give a rough estimate of the calorie count consumed in a day. This will further help to design a diet for the week.
Keeping many options open- It is not necessary to spend hours in the gym or only consume fruits to lose weight. Other alternatives such as cycling, swimming, adventure sport also help to lose weight.

Top 10 Things To Consider Before Weight Loss

Why you must try kegel exercises for an amazing sex life!

Kegel exercise, also known as pelvic floor exercise, is the repeated contraction and relaxation of the pelvic floor, which is the muscular base of the abdomen connected to the pelvis. These simple exercises are proven to enhance the functioning of the pelvic organs and improve sexual health. How you ask? read on to find out.

Both men and women can improve their sex life to a great extent by practicing Kegels.

How does it improve sexual function in women?

 tones and strengthens the vaginal muscles that boost arousal

 causes a tighter grip during intercourse

 leads to more intense contractions during orgasm

How does it improve sexual function in men?

 allows for men to have stronger, long-lasting erections

 keeps the hips and pelvic region healthy

 leads to greater control over ejaculation

 prevents the occurrence of erectile dysfunction

How does kegel exercise betters sex life?

To get started on kegel exercises for a better and healthier sex life, follow these simple steps:

1. Locating the right muscles: the most important part of doing kegel exercises is locating the pleasure-maxing muscles in the pelvic region. This can be done by stopping urination midstream or blocking the passage of gas. Once you've successfully managed to identify the target muscles, kegel exercises can be done anywhere at any time.

2. Staying focused: it is important to stay focused on exercising the pelvic floor muscles. Easy breathing while doing the exercise and keeping from flexing other muscles in the abdomen and buttocks are necessary parts of the routine.

3. Sharpening the technique: practice tightening and releasing the pelvic floor muscles till you have perfected the technique, working up to a 10-second hold before releasing and relaxing for 10 seconds between each contraction.

Repeat daily

Get into a regimen doing 10 to 20 kegel exercises three times a day, holding each one for 10 seconds.

Kegel exercises will not only improve your sex life, but also combat disorders of the bladder and lower intestines. Plus, they've been proven to enhance orgasms, turning them into more frequent occurrences than before.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: 5 Do's + Don'ts for a Healthy Sex Life

Why You Must Try Kegel Exercises for an AMAZING Sex Life!

Being overweight or obese leads to many health problems and thus, controlling your diet to reduce fat and weight can help you get your life back. However, one the other side of the spectrum, being too skinny can also be unhealthy. You could also be clinically of proper weight but might want to put on some muscle. Diets for both sides will thus vary greatly.

Diet for weight loss:

Include more of dark leafy vegetables in your diet: These vegetables are storehouses of many important nutrients, such as vitamins, proteins, fibres and antioxidants and also contain no fats.
Cereals and grains: It is important that we replace refined flour and fried food items, such as parathas or poori with whole healthy grains. Some examples of these grains are whole wheat bread, brown rice, rotis and oats.
Lean meats: Certain forms of meat, which have been prepared without too much oil and spice are good as weight loss diet ingredients. Chicken, turkey, sweet-water fish among others are good choices.
Fruits: Fruits are also a good option as they have natural sugar within them and can provide a boost of energy without requiring processed sugars. Melons, Oranges, berries, guavas are all good examples as they also help in regulating body functions.
Diets for weight gain:

Peanuts: This ingredient is a good source of protein and unsaturated fats, which will help you build muscle and put on some extra weight. If you are working out at the gym to gain muscles peanuts can provide you with the required calories and protein to put on weight.
Bananas: This fruit is not only a source of potassium, but also a source of good sugar which can easily be converted into energy within the body and can help build muscles and thus enable you to put on weight the healthy way.
Eggs: Eggs, especially egg yolk is known to be rich in protein and fats and can help you gain weight quickly. However, it is advised not to eat multiple eggs and limit its consumption to three or four eggs weekly as it can contribute to bad cholesterol within the body.
Chocolate: Some amount of chocolate in your food also helps you to put on weight although excessive consumption may lead to elevated blood sugar levels. However, chocolates in moderation and regularity will help you put on weight healthily.

Diet For Weight Loss And Weight Gain!

Yoga is the healing system par excellence. It can help all of us stay healthy without medicines and surgeries. It is also the go-to modality for spiritual and mental peace. The selection of yoga asanas for different age groups is extremely critical in yoga. How asanas are done, at what time and for how long are some of the basics that matter a lot too.

Here are a few easy-to-do asanas for three different age groups:
Age: 9-19
Before the age of seven, children should not do yoga. This is because their heart s capacity to pump blood is limited and it may not be able to handle the heightened load during practice.

1. Virabhadrasana: This asana strengthens the muscles of the legs and makes leg and back muscles flexible. It tones the abdominal organs too. It helps children be active and fit.
Method:

Stand straight with your legs wide apart.
Turn your right foot out by 90 degrees.
And turn left foot in by 15 degrees.
Lift both arms sideways to shoulder height with your palms facing upwards.
Now breathe out and bend your right knee.
Turn your head to your right. Push your hips down and hold the posture.
Breathe in while you come up.

2. Naukasana: This asana works on the muscular, digestive, circulatory, nervous and hormonal systems, and gets rid of belly fat.
Method:

Lie down flat on a mat on your back.
Breathe in and hold the breath.
Raise your arms, shoulders, head and trunk off the ground.
Balance body on buttocks and keep the spine straight.
Keep arms in the same line as your toes with palms facing downwards.
Age- 20-34
1. Sukhasana: This asana is excellent to calm and soothe. It eliminates anxiety.
Method:
Sit with your legs stretched in front.
Bend your knees and fold your legs towards your middle.
Cross your legs and keep the arches of the foot on the thighs.
Sit with your hips in a neutral position.

2. Trikonasana: This is a very good pose for the spine and pelvis. It cures a backache and is good for digestion.
Method:

Stand erect, inhale and step to the right with left heel turned inward.
Exhale and reach out over your foot with your right hand, bending to the right.
Feel the stretch.
Raise the left hand vertically upwards.
Turn your head to look up towards the left thumb.
Age- 35 and above
1. Vajrasana: It improves blood supply to upper torso and head and builds stamina. Excellent for digestion and can be done on a full stomach.
Method:

Stand on your knees with the lower legs stretched backwards, with toes crossing.
Now lower your body to sit on your heels with buttocks resting on them.
Keep your hands on knees and head straight.
Breathe in deep and concentrate on the breath.
2. Halasana: Cervical spondylosis, back pain and shoulder stiffness can all be cured through this asana. It is very useful for menopausal women too.
Method:

Lie on your back with knees bent and legs together.
Place your hands underneath the back supporting it.
Exhale and swing your knees and thighs over your torso.
Raise your hips and abdomen to support the position.
Straighten your legs parallel to the ground.

Yoga Asanas For Different Age Groups!

It is not uncommon for us to feel sleepy at work every once in a while. You need to get an important assignment done, but all that you want to do is curl up and take a nap. We all have our days of drowsiness. But when it becomes a daily habit and begins to interfere with productivity, it is a cause for concern. Chronic fatigue and drowsiness can almost always be traced back to underlying medical conditions, such as low blood sugar levels or depression. There are many simple remedies for this issue that you can resort to, if you wish to kick off your work days with a bang.

Here are a few tips for those days when you just can t seem to make it through work:

Meditate: A few minutes of meditation before work in the morning can effectively make you more alert and engaged for the rest of the day. The point of meditation is not only to bring calmness and relaxation into your life but also to make you more mindful and active. Be sure to be sitting upright and breathing properly while you meditate.
Eat right: Having poor eating habits could be making you drowsy at work. It is important that you eat just the right quantity of food for every meal because overeating will surely make you sleepy and lethargic. Avoid oily and rich foods and eat just as much as you need.
Sleep well: Your night time sleeping habits are probably at the root of your day time drowsiness. Staying up late or not getting undisturbed sleep can leave you feeling agonizingly exhausted at work. It is of utmost importance that you get enough sleep every night.
Peppermint it: Peppermint is a natural stimulant and will surely leave you feeling fresh in the morning. Brush your teeth with peppermint toothpaste and sip on a cup of peppermint tea in the morning to knock the drowsiness right out of yourself.
Move around: When you feel sleepy, your first impulse is to take a nap. But often the solution to that problem is to engage in physical activity. Pace around and do some stretching exercises in the morning to get your blood circulating and you will be amazed at how refreshed you feel.
Follow these simple methods and in no time, your productivity levels at work will shoot right up.

Feeling Sleepy at Work - 5 Ways to Combat It!

5 signs your body is lacking in water

Water is indispensable for the human body as 90% of the brain and almost 60 per cent of an adult body is chiefly made up of water. Water is just as important as any of your meals. Each cell and organ depends on water for its proper functioning and for flushing out toxins and fats from the body. An average man must consume roughly 3 litres (10-12 glasses) of water per day; and a woman requires about 2.5 litres (8-10 glasses). If you're not meeting this requirement, you might be fall prey to dehydration.

The state of water deficiency or dehydration can be determined through various symptoms. Read on to know the 5 most common signs:

1. The colour of your urine is dark

The colour of your urine indicates your health. The lesser the water you drink, the darker is the colour of your pee. If your urine is pale yellow, you drink a sufficient amount of water. If it's dark yellow and concentrated, it's a sign for you to refill on water. Also, if you haven't urinated for more than two hours, you should immediately gulp 2 glasses of water.

2. You experience frequent headaches

Headaches are often caused by dehydration when the pressure from your blood vessels falls. Dehydration makes it tough for your heart to pump enough oxygen to the brain. Drinking sufficient amounts of water ensures the flow of oxygen in your body.

3. You feel dizzy and fatigued

Lack of water can often lead to laziness and restlessness. It may also cause a rapid change in your blood pressure. Low or high blood pressures are stimulants of fatigue. Water gives you instant energy that wakes up your whole system, thus making you feel revitalised.

4. You have constipated bowel movements

Water is one of the top natural remedies for constipation or troubled bowel movements. If your fluid intake is low, you're likely to have stomach, gastric and bowel problems. The digestive system depends on water to help food move through both the intestines. It checks the functions of the digestive tract, while also keeping it flexible and clean.

5. You experience brain fogs and blackouts

Your brain cells and nerves react severely to water loss. You may start feeling a lack of concentration along with temporary memory loss. Blackouts and fogs are common when you have a deficit of water. You might even experience difficulty in carrying out cognitive tasks.

If you're experiencing similar issues, you must enhance your daily water intake. You can try carrying a sipper around, which allows you to keep a tab on your water consumption. To relish water as a refreshing beverage, you can infuse freshly chopped fruits and herbs in a pitcher of chilled water. This flavoured water also cleanses your body of all toxins and chemicals, thus keeping you fresh.

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

5 Signs Your Body is Lacking in Water

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